Overview
Almost every yoga class does a cat stretch. Why? Because it is a simple,
yet thorough way to warm up, and simultaneously stretch your back and
abdominal muscles.
Preparation and Pose Tips
Kneel down on all fours with your knees under your hips and your hands
beneath your shoulders. Your hands are in line in front of your knees,
your fingers point forward and your head looks down between your hands. On
an inhale move your head and neck upwards and outwards as you chest expand
and your lower back arches like a cat. If you keep your shoulders pressed
down your neck will remain extended. Now, just as you reach full extension
you start to exhale and you move backward, rounding your spine and letting
your head drop downward between your shoulders. Your inhale and exhale
should become a rhythm that you repeat as you continue the posture.
Benefits
This pose flexes your spine, which means it’s a nice exercise that you can
do if you sit in front of a computer for too many hours a day. You can
reduce tension in your neck and shoulders while you are massaging your
kidneys.
Advanced or Partner
If you want and it feels comfortable you can continue the downward motion
all the way into a full balasana or child’s pose before rising again.
Other variations on Cat Stretch include a version where you engage you
legs moving first one knee toward your head as you are arching your back
up and your head downward, the next time moving the alternate leg up and
back toward the sky as you stretch upward. On the next repetition you
switch leg movements.
CAT “pushup”. After a Cat Stretch sequence try this: You are still on
your hands and knees. Your hands are under your shoulders palms on the
floor. Rotate your hands inwards to face each other shoulder length apart
so the middle fingers face each other. Now do a little push-up bringing
first your chest down and then your head to just barely touch the floor
before going back up again. Try several repetitions. This little add-on to
cat stretch greatly strengthens your upper arm strength!
Chakra
Bidalasana is a third chakra movement.
Precautions
If you have a neck injury be careful with your neck and don’t over use in
during the motion.
Timing
From three to six repetitions.
Recovery and Counterpose
You can sit back onto your heels, resting in Balasana or childs pose for a
few breaths.
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