![]() ![]() It is best to avoid bending the arms at the elbows so the movement is localized to the spine. If you experience anxiety, it is best to avoid breath retention due to the potential spike in the sympathetic nervous system (fight/flight response center) and focus on the exhale to promote the parasympathetic nervous system (rest/digest response center). Focus on the breath being even through the flow, aiming for 5-10 seconds for inhalation and exhalation. Modificationsĭepending on your intentions for the practice, it might feel nice to play around with breath retention in the full inhalation of Cow Tilt and full exhalation of Cat Stretch, holding for about 3-5 seconds before continuing to flow through the movement. Yogi tip: try initiating movement from the tailbone like an energy current flowing through the spine, neck, and head to create a fluid and undulating movement that helps awaken the chakras. Complete as many rounds as you would like, potentially adding intentional movement and activation of the spine by noticing if your head, chest, belly, and/or tailbone tend to initiate your flow. Starting with a neutral spine for Cow Tilt, start to inhale expanding the belly toward the floor, lift the gaze (drishti) toward the third eye, send energy forward through the sternum and the tailbone as they tilt toward the sky.įor Cat Stretch, start to exhale the belly button toward the spine and continue that lift toward the heart, scoop the tailbone, allow the chin to rest on the chest, and drishti toward the nose. Lightly rest the wrists and knees back on the mat. Gently lift the wrists and knees off the mat, feeling like you could slide a piece of paper underneath them, this helps engage the core, place weight through the shins, and alleviate negative effects on the wrists. Fingers send energy forward, eyes of the elbows facing toward each other, and feet resting on the floor shoelace side down with weight distributed through the shins. In a tabletop position, with shoulders over the wrists and hips over the knees, start to place weight evenly through the hands and legs. You’ll be guided through Cat/Cow and an abundance of other poses too! How-To Feeling free in the body can feel medicinal! Why not carve some time out for yourself by taking part in the free 30 Day Yoga Challenge. It’s one of those poses that helps you find freedom in the body almost instantly. Since it’s a breath synchronized movement, the asana flow from Cow Tilt to Cat Stretch has many powerful health benefits for the mind, body, and soul. Spread your fingers wide apart to help balance your body.Cat/Cow Pose (Marjaryasana/Bitilasana) is a wonderful way to warm up the spine at any point on or off your mat. Your knees should rest directly below your hips and your hands below you shoulders. To begin, grab a mat and set yourself down on the floor in a hands and knees table-top position, maintaining a neutral spine. Next, you will arch your back like a wary cat while exhaling. If you can fit it in, try performing this stretch twice a day for added benefits! Cat-cow pose for back painĪs the name suggests, in this pose you will first drop your back looking forward ready to moo like a cow while inhaling. Go through the cat-cow sequence early in the morning and prepare your body for the day ahead, or build it into your evening routine before sleeping to release tension and get ready for a relaxing night. This popular yoga pose is an ideal exercise for back pain as it stretches your lower and upper back, torso and neck. ![]() The cat-cow pose, also known as Marjaryasana-bitilasana in the yoga world, is a gentle warm-up designed to bring flexibility and release tension in the spine. ![]()
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