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Meditate, Move, and Practice Self-Care With This 20-Minute Mindful Workout

20-Minute Inner Workout to Alleviate Stress and Tension

Meditate, Move, and Practice Self-Care With This 20-Minute Mindful Workout

October 8, 2020 by Tamara Pridgett

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Cat Cow to Child's Pose

Begin with your hands and knees on the floor and your spine in a neutral position, meaning your back is flat. Make sure your knees are under your hips, your wrists are under your shoulders, and your abs are engaged. Take a big deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine to keep your abs engaged. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, letting your stomach muscles relax. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck.
From here, take a deep breath in and, as you exhale, shift your hips backward and lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. If necessary, feel free to adjust the width of your hips, positioning them wider or more narrow.
With control, return to the starting position. This counts as one rep.
Repeat for a total of five reps.

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