Cat Cow

How To

The cat/cow stretch is one of the most basic yoga stretches to help activate your core and connect your movement to your breath. It also loosens up your back to prepare you for twists.

• While you can start this stretch in tabletop position, you might want to tuck your toes under if this causes too much pressure on the tops of your ankles. You can also use props to make the pose more comfortable for you.
• As you inhale, lower your belly toward the floor, lifting your chest up. Focus on curving from the middle of your spine and engage your abdominals. Make sure your shoulders are rolled back so that your shoulder blades are tucked down your back, in line with your spine. This is the "cow" position.
• As you exhale, curve your spine back up toward the ceiling, pulling your belly up as though you are reaching toward your spine with your naval. Curl your shoulders under and drop your gaze so that your chin is resting on your chest. This is the "cat" portion of the stretch.
• As you inhale, lower your belly and raise your chest back up to return to "cow."

Tips

Tip 1

In Cat: let your head drop, releasing the back of your neck. Do not force your chin to your chest. Draw your belly button firmly in toward your spine.

In Cow: let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement. Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.

Imagine your breath traveling up and down your spine as you inhale and exhale.