Cat cow stretch7/30/2023 ![]() ![]() No need to throw your head back as that will only crunch up your neck.Ĥ. Lift your head to take your gaze gently to the ceiling. As the movement continues up your spine, blossom your chest through your shoulders, allowing your upper arms to roll out a bit.ģ. On an inhalation, tip the pelvis forward and feel that action take your low back into spinal extension (a backbend).Ģ. Place your hands on your knees with your arms straight.ġ. If your chair puts you in a position where your hips are below your knees, scoot forward so your knees and hips are as close to level as possible. You may need to adjust your chair or take off your shoes to make this work but it’s worth it to create a stable, even seat. Start by placing both feet as flat on the floor as possible. Your pelvis doesn’t have as much freedom of movement when you’re sitting, but you can still get some good lubrication of the spinal column. Seated Cat-Cow works well in situations where you can’t get down on all fours due to injury, being on an aeroplane, or sitting at your desk at work, for instance. Take this opportunity to move intuitively. On your inhales, try slithering your chest forward close to the mat in a Cobra-like movement. On your exhales, this might look like drawing your butt back to your heels and rounding your spine into a Child’s Pose with the knees together. Once you get going, it can feel good to take your movements a little further. Five to ten rounds usually works out the kinks and provides a nice warm-up. Continue moving slowly back and forth between Cow and Cat on each inhalation and exhalation. This is a position of flexion for the spine that continues up through the neck.ġ1. Release your neck and curl your head so that your gaze comes towards your navel. Tuck your tail and round your spine like an angry cat.ġ0. On your next exhalation, scoop your pelvis back under, stopping the (imaginary) water from pouring out.Ĩ. Your spine from tail to neck will be in the shape of a U.ħ. Extend your neck so that you’re looking up at the ceiling. Your abdomen will naturally curve toward the floor, but keep your belly button drawing in toward your spine.Ħ. Lift your tail and flare your sit bones.ĥ. On an inhalation, tip your pelvis forward so that the (imaginary) water pours out the front of the pelvic bowl.Ĥ. It may help to imagine the pelvis as a bowl full of water (you’ll see why in a minute!).ģ. Try initiating all movement from the pelvis. When you are all set up, stop and think about how you’re going to move so that you have an intention. Look at the floor just in front of your hands to keep your neck in a neutral position.Ģ. Externally rotate your upper arms so that your elbow creases are facing forward. Spread your fingers and press down through your finger pads. Stacking everything nice and square ensures that you’ll have a solid foundation from which to move. ![]() Many people tend to place the knees a little too far back. Make sure that your wrists are directly underneath your shoulders and your knees are directly underneath your hips. ![]() Benefits of Cat-Cow StretchesĬombats the effects of sitting Classic Cat-Cowġ. Here, we’ll take a pelvis-oriented approach to three types of Cat-Cow movements: Classic hands and knees, a seated chair version, and supine pelvic tilts. The integration of breath and movement required for this simple vinyasa also sets the tone for the rest of your practice. The movement between Cat and Cow takes your spine from an arched position (extension) to a rounded one (flexion) and back again, warming the synovial fluid that lubricates each vertebra. Cat-Cow Stretches show up in many yoga classes and are an excellent warm-up for home practices. ![]()
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