Movement · Pilates for Beginners
Cat Stretch
Starting position
Kneeling on all fours. Align the hands directly in line with the shoulders and the knees directly in line with the hips. Spine and pelvis are neutral.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Inhale: Reach head and tailbone up in slight extension to begin.
Exhale: Engage abdominals creating a c-curve, simultaneously allowing the torso to go into flexion. Neck flexes as head bows down.
Inhale: Remain in the position for a full breath; exhale, inhale.
Exhale: From the tailbone, begin articulation back to neutral, one vertebrae at a time, releasing abdominals slowly to start position. Crown of the head is the last to come up, in line with the spine.
Do 3-5 repetitions.
Be mindful
- While resting, maintain activation of the abdominals by drawing the navel gently in toward the spine.
- Relax shoulders while stabilizing shoulder girdle.