This stretch feels so good after an ab workout!
, or before bed to help your body and mind settle down. This can also be used as a moving meditation; just close your eyes and focus on long, deep breaths as you round and arch your back.Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale.
On the exhale, round your spine up towards the ceiling, and imagine you're pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape. On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose.Yoga Sequence to Melt the Tension AwayIf you're unable to explore the full range of motion in Cat-Cow, just round and arch your spine as much as you can.If having your palms flat on the floorIf being on the floor puts too much pressure on the body, you can do this pose while seated on the floor or in a chair.
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