Lotus Leaf Yoga Beginners Intro Series : part 5
Cat/Cow Sanskrit names: Marjariasana / Bitilasana
Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. Coordinating this movement with your breathing relieves stress and calms the mind.
Cat/Cow - step by step
Come into a tabletop position, on the hands and knees. Have the wrists directly beneath the shoulders, knees directly beneath the hips. So the knees are about a hips distance apart and the lower legs track parallel behind you.
Spread the fingers wide. Press the fingers and knuckles down into the floor, so the whole of the palms of the hands snuggles into the mat.
Start with the back in a neutral position. So the head and neck are in line with the spine.
On your next inhale start to arch the back and look up toward the ceiling. Draw the shoulder blades down the back.
Exhale round the spine. Draw the chin towards the chest.
Inhale arch the back. The belly releases down towards the floor. Look up towards the ceiling. Draw the shoulders away from the ears.
Exhale round the spine. Draw the tailbone down towards the backs of the knees.
Keep this going as long as feels good, moving with the breath, noticing how your back is today.
And then come back to neutral pause there for a moment. And then you can bring yourself back to sitting on your heels.
Listen to the body and respect what it's telling you. Be ready to ease up or come out of a pose at any time if you need to. If you have any medical concerns, please do check with your GP before practicing yoga.
How was your Cat/Cow?
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