Foot held, heel toward the hipGaze ahead, chin levelChest liftsHips groundedCat Pulling Its Tail
Read what the gnome says
Cat Pulling Its Tail! Lie on your belly, bend one knee, and reach back to hold the foot. Lift the chest, press the foot into the hand. Hips grounded, neck long. Breathe, then switch. Stretchy, playful gnome.
Works on Quadriceps · Hip flexors · Chest
How to do it
- Lie on the belly and bend one knee, taking hold of the foot or ankle.
- Lift the chest into a sphinx or a low cobra.
- Draw the foot toward the hip, keep the shoulders soft and hold; switch sides.
Common mistakes
- Don’t pull hard on the foot.
- Don’t crunch the lower back.
- Don’t crank the neck.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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