Cat-Cow & Down Stretch on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Long box

Body area

Back, Glutes, Core, Shoulders

Muscles

Back, Glutes, Core, Shoulders

Starting Position

The long box on the carriage. Knees on the box, hands on the footbar.

Step-by-Step Flow

1. Cat & cow.
2. Thread the needle on both sides.
3. Down stretch: open the carriage with the knees and tilt the pelvis down.
4. At the same time, extend one leg long behind you.
5. Hold the carriage open and circle the long leg in a half circle from right to left.
6. With the carriage open, pulse the long leg up and down.
7. Repeat the whole sequence with the other leg.
8. Bring the opposite arm and knee together under the chest.
9. Pulse up and down with the long arm and long leg.

Cues for Teaching

• The shoulders stay over the hands, the neck long.
• In the down stretch the chest opens while the lower back stays protected.
• The long leg moves from the hip, the pelvis stays still.