Part 3/7:
Once on all fours, practitioners are encouraged to establish a solid foundation. Adriene instructs to spread palms widely beneath the shoulders, ensuring that knees are directly under the hips. This setup forms the basis of the 'tabletop' position, crucial for transitioning into Cat-Cow.
The Mechanics of Cat-Cow
Once in the tabletop position, Adriene emphasizes the importance of awareness of the body and breath.
1. Tabletop Position
In this preparatory pose, individuals are reminded to lengthen the neck, draw shoulders away from the ears, and engage the core by pulling the navel towards the spine. This position should feel active and engaged rather than loose or sagging.