barking dog / hissing cat
For the Barking Dog/Hissing Cat, begin both positions by placing your hands and knees comfortably on the ground. For the Barking Dog position, lift your head up high while driving your ribcage down. This creates a downward arch in the low back, as seen in the picture. After 15 seconds, move into the Hissing Cat position by placing your head down and raising your ribcage up as high as you can. This creates an upward arch in the back, as seen in the transparent form of the picture. Transition between these two positions every 15 seconds for the elapsed time.
This stretch is essential for spinal health. By working through the vertebral column's full range of motion, the muscles will be more relaxed throughout intense exercises and will not impede on the nerver roots exiting this region.