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The Warm Up: Cat Stretch

Starting position On hands and knees with arms under shoulders and knees under hips, knees hip-distance apart. Pelvis and spine neutral.

To prepare, inhale...

Inhale maintain starting position.

Exhale initiate by rolling ASIS away from front of femurs and sequentially articulate spine into flexion from tailbone to head. Allow scapulae to protract without tensing upper trapezius.
Inhale keep abdominals engaged and expand back of rib cage, keeping head and shoulders relaxed.
Exhale sequentially articulate spine into slight extension from tailbone to head.

Complete 3–5 repetitions.