Edit Cat–cow · Lymber

Cat–cow

id: cat-cow

1. All fours

Right side Left side Focus

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{
  "id": "cat-cow",
  "name": "Cat–cow",
  "summary": "On all fours, alternately round and arch the back to move the spine through flexion and extension.",
  "category": "flexibility",
  "view": "side",
  "anchor": "pelvis",
  "cycle": true,
  "steps": [
    {
      "title": "All fours",
      "instruction": "Hands under shoulders, knees under hips, back flat.",
      "pose": {
        "rootPitch": 70,
        "shoulderFlexionL": 70,
        "shoulderFlexionR": 70,
        "hipFlexionL": 70,
        "hipFlexionR": 70,
        "kneeFlexionL": 90,
        "kneeFlexionR": 90,
        "ankleDorsiflexionL": -60,
        "ankleDorsiflexionR": -60
      },
      "holdSeconds": 0.5,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": [
        "handL",
        "handR",
        "kneeL",
        "kneeR"
      ]
    },
    {
      "title": "Cat",
      "instruction": "Breathe out and round the back towards the ceiling, tucking the tailbone and letting the head drop.",
      "pose": {
        "rootPitch": 40,
        "spineFlexion": 40,
        "neckFlexion": 30,
        "shoulderFlexionL": 80,
        "shoulderFlexionR": 80,
        "hipFlexionL": 40,
        "hipFlexionR": 40
      },
      "holdSeconds": 1,
      "moveSeconds": 2,
      "emphasis": [
        "trunk"
      ],
      "contacts": [
        "handL",
        "handR",
        "kneeL",
        "kneeR"
      ]
    },
    {
      "title": "Cow",
      "instruction": "Breathe in and let the belly sink, lifting the chest and tailbone and looking slightly forward.",
      "pose": {
        "rootPitch": 92.5,
        "spineFlexion": -30,
        "neckFlexion": -30,
        "shoulderFlexionL": 62.5,
        "shoulderFlexionR": 62.5,
        "hipFlexionL": 92.5,
        "hipFlexionR": 92.5
      },
      "holdSeconds": 1,
      "moveSeconds": 2.5,
      "emphasis": [
        "trunk"
      ],
      "contacts": [
        "handL",
        "handR",
        "kneeL",
        "kneeR"
      ]
    }
  ],
  "dosage": {
    "reps": 10
  },
  "cues": [
    "Move with the breath.",
    "Keep the arms straight and the movement within a comfortable range."
  ],
  "cautions": [],
  "level": "beginner",
  "tags": {
    "regions": [
      "neck",
      "upper-back",
      "lower-back"
    ],
    "muscles": [
      "erector-spinae",
      "rectus-abdominis"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "manual"
  }
}

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