Number of Repetitions: 3 cycles each day for 4 weeks
Goal: To perform this movement smoothly, with coordination between the head and body movements.
1. Lie on stomach with legs straight and elbows bent, hands placed palm down on either side of the head. Lift head, resting on forearms. Pause for 3-5 seconds (Figure 1).
- Still resting on forearms, bend head down and lift bottom off floor (Figure 2).
- Raise head, straighten arms and sit back on heels—sitting cat position (Figure 3).
- Bend head forward until level with spine. Push forward into table position (Figure 4).
- Raise head higher than spine level and keep pushing forward into extended table position (Figure 5).
- As head lowers, rock backwards until sitting on heels again—sitting cat position (Figure 6).
- Repeat the sequence 5 times:
- Head moves in line with spine—move into table position.
- As head bends backward, move into extended table position.
- As head lowers, move back into sitting cat position.
This is one cycle. Perform 3 cycles from the starting position of lying on stomach.
Unable to keep the back flat. It either dips or arches.
Head movement is not synchronized with the body movements.
Arms do not remain straight throughout movements.
Movements are not slow, smooth and coordinated.