How is the cat exercise done correctly? - briefly
The cat-cow stretch is a fundamental yoga pose that helps improve spine flexibility and mobility. To perform it correctly, start on your hands and knees, inhale and arch your back, looking up (cow pose), then exhale and round your spine, tucking your chin to your chest (cat pose). Repeat this sequence slowly and mindfully.
How is the cat exercise done correctly? - in detail
To perform the cat-cow stretch correctly, follow these steps:
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Begin by getting down on your hands and knees, aligning them under your shoulders and hips respectively. Ensure that your back is straight and your head is in line with your spine. This starting position is often referred to as a tabletop position.
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As you inhale, arch your back, allowing your belly to sink towards the floor while lifting your tailbone and chin towards the ceiling. Gently look up to complete the cow pose. Make sure to keep your shoulders relaxed and away from your ears.
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Exhale and move into the cat pose by rounding your spine, tucking your chin towards your chest, and drawing your belly button up and inwards. Allow your head to relax downwards, keeping your gaze soft.
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Continue this flowing motion between the cow and cat poses, synchronizing each movement with your breath. Inhale for the cow pose and exhale for the cat pose.
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Maintain a steady rhythm, ensuring that your movements are smooth and controlled. Avoid any jerking or abrupt movements to prevent strain on your muscles and joints.
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Perform this exercise for at least 10-12 breaths, allowing your body to warm up and your spine to become more flexible with each repetition.
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To finish the exercise, return to the tabletop position with a neutral spine, taking a few deep breaths to center yourself before moving on to your next activity or pose.