01/18/2025
✨ Posture Focus: Cat-Cow Variations for Pelvic Health & Spinal Mobility! ✨
Cat-Cow is more than just a stretch—it’s a powerful movement for spinal mobility, tension release, and pelvic alignment. It increases awareness of pelvic positioning and how it connects with your breath & core, making it essential for pelvic floor health!
Today, we’re sharing 5 variations to make this pose accessible and effective for everyone. 🐈⬛🐄
🌟 Pose 1: Classic Cat-Cow
• Start on hands and knees in a tabletop position, with wrists under shoulders and knees under hips.
• Inhale into Cow by lifting your chest, arching your back, and tilting your pelvis forward. Exhale into Cat by rounding your spine, tucking your pelvis, and pulling your belly button in.
🌟 Pose 2: Toes Tucked Cat-Cow
• From tabletop, tuck your toes under for a subtle stretch in your feet and arches.
• Focus on slow, controlled movements while keeping your toes actively grounded. This adds an extra stretch to your lower legs and enhances stability.
🌟 Pose 3: Hands-on-Blocks Cat-Cow
• Place yoga blocks under your hands to relieve pressure on your wrists.
• Press into the blocks as you move through the flow, creating extra space in your shoulders and reducing strain in your upper body.
🌟 Pose 4: Seated Cat-Cow
• Sit on a chair or on the floor in an easy seat
• Inhale as you arch your back and lift your chest, exhale as you round your spine and tuck your pelvis. Perfect for those with wrist or knee pain, or for a quick stretch at work!
🌟 Pose 5: Side-Leg Extended Cat-Cow
• From tabletop, extend one leg out to the side, keeping your toes pointed forward.
• Add toe tucks as you move through Cat-Cow, or gently rock your hips back toward your heel for a deeper stretch in your inner thigh and pelvis.
✨ Which variation will you try today? ✨ Let us know in the comments and tag a friend who could use some spinal mobility love! 💛
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📍Pasadena | Northeast Los Angeles | Highland Park
Contact us at:
📧info@thepelvicmodel.com
💻thepelvicmodel.com
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