Curve your back so that your head drops down until you’re looking at your navel.Ī slight step up from Cat-Cow, the Child’s Pose (Balasana) is still an easy yoga pose for beginners. Starting from the tailbone, tilt your hips and arch your back so that your head raises to the ceiling. You’re looking for that same straight line from the crown of your head to your tailbone. Start with your legs at shoulder width, with your knees bent and your hands at the base of your thighs, just above those knees.Another great pick if you’re just getting into yoga or incorporating it into your main workout. It’s a good stretch for your hips and glutes, as well as your back. The standing variation of Cat-Cow plays a role in a lot of exercise warmups. Don’t force movement with your head or arms. Let the rippling motion of your back lead the way. Remember, you’re going for the same natural spine motion as with the traditional Cat-Cow. As you exhale, round your back so that your chin naturally comes to rest on your chest.As you inhale, arch your back slowly so that your chest gradually opens and your head lifts.Begin by sitting in the center of a sturdy chair with your hands resting on your thighs.If getting down on your hands and knees is an issue, try this: This modification is a favorite of chair yoga routines, and it’s often performed by older folks easing their way into things. These variations target the same areas as Cat-Cow, but have tweaks that make them even more accessible. So, if you want to try something different, we’ve got you covered. The simplicity of Cat-Cow makes it a fantastic introduction to yoga if you’re just starting out - a gateway for aligned chakras, if you will.Ĭat-Cow is a yoga staple because of its simplicity and effectiveness. One survey showed that it can be a solid basis for enhanced health behaviors - so people who regularly give yoga a fair shot may be more likely to focus on other aspects of their well-being. Yoga in general is associated with improved mental well-being and lower anxiety. That’s good for cutting back pain, maintaining good posture, and boosting balance. Despite the movement being so simple, you’re helping your back through the key motions it needs for supporting itself. Regular flexing and extension of the spine can boost circulation in its discs. Back pain, however, is the undisputed king of office chair problems. The Cat-Cow Pose is super helpful to those of us who spend way too much time sitting at our desks (looking at you, most of us.) One research review linked a sedentary lifestyle to health concerns, ranging from slowed metabolism to impeded blood flow. These will help you get the most out of the exercise.Ĭat-Cow Pose benefits: Reduce back pain, support your posture Don’t try and perfect the moves first before focusing on your breathing. Emptying those lungs then helps you deflate naturally into the Cat Pose.įor a great foundation in positive yoga habits, it’s best to think about breathing and movement as one from the very start of your yoga journey. A full pair of lungs gives you that sense of buoyancy that matches the upward motions of the Cow Pose. The same goes for the Cat Pose: Your lungs should empty at the same time as you reach your furthest point of the downward arch.įor this pose, getting the breathing right helps perfect the moves. The fullest extent of your inhale should match the fullest upward arch of the Cow Pose. Time each breath so that you breathe in and out in time with the motions. The motion of your spine is so important to the Cat-Cow Pose that beginners often forget another vital element: breathing. Round your shoulders and lower your head until your eyes are facing your navel.Raise your abs up and in with the same rippling motion as before.Push your toes through until the tops of your feet are flat against the floor.
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