Cat/Cow Pose

How to Practice:

Come onto your hands and knees into table pose. Hands are about shoulder width apart, aligning wrists under shoulders. Knees are hip distance apart with the knees under the hips. Keep your head in line with your spine by having your face looking down at your mat. Press the crown of your head forward and your “sits” bones behind you. Press your hands and fingers into the mat and engage your core as you “zip up” through the front of your torso. Shoulder blades are in their pockets on your back.

Take an inhale in this neutral position. As you exhale, draw your belly button towards your spine, allowing your spine to arch towards the ceiling. Your head will drop, and your tailbone will drop, and your shoulder blades will part. Press your hands into your mat. This is cat pose. As you inhale, let your belly button move towards the floor, swaying your belly and spine. Your head comes up and your tailbone raises up. This is cow pose. Let your breath move you between these two poses. Exhale to cat pose, inhale to cow pose. The movement of cat/cow can also be reversed. Inhale to cat pose, exhale to cow pose.

Cat/Cow pose can be practiced seated, on your hands and knees, or standing. It’s very versatile pose.

Physical Benefits:

· Increases spinal range of motion

· Opens the lower back and abdominal cavity

· Helps with digestion

· Opens the chest, shoulders, and chest

· Stimulates the thyroid and parathyroid

· Therapeutic for sciatica and low back injury

Mental Benefits:

· Energizes the mind

· Relieves mild depression

· Reduces stress

Caution:

This pose may not be comfortable for students with wrist issues, including severe carpal tunnel syndrome. This pose can be modified by rolling up your yoga mat to decrease the 90-degree angle on the wrist or use blocks under the forearm.