How to do the cat exercise? - briefly
To perform the cat-cow stretch: Start on your hands and knees with wrists directly under shoulders and knees under hips. Inhale and arch your back, looking up; exhale and round your spine, tucking chin to chest.
How to do the cat exercise? - in detail
The Cat-Cow stretch, also known as Marjaryasana-Bitilasana in yoga, is an excellent exercise for improving spinal mobility and flexibility. Here’s how you can perform this exercise effectively:
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Starting Position: Begin by getting on your hands and knees. Ensure that your wrists are directly under your shoulders and your knees are aligned with your hips. Your back should be in a neutral position, neither arching nor rounding.
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Inhale (Cow Pose): As you inhale, slowly lift your head, allowing your stomach to sink towards the mat. Arch your back slightly, opening up the chest and looking straight ahead or gently lifting your gaze towards the ceiling. Ensure that your shoulders are relaxed and not hunched up by your ears.
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Exhale (Cat Pose): As you exhale, gently round your spine, tucking your chin toward your chest. Draw your belly button in towards your spine and allow your back to curve naturally. You should feel a gentle stretch in your lower back.
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Flow: Continue this movement with your breath, inhaling into Cow Pose and exhaling into Cat Pose. Aim for a slow and steady rhythm, allowing the movements to be fluid and synchronized with your breath.
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Repetitions: Perform this exercise for at least 10-12 breaths, or as many as you feel comfortable with. Focus on maintaining a smooth transition between the poses and keeping your breath consistent throughout the sequence.
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Modifications: If you have any discomfort in your wrists, you can perform this exercise on your forearms instead of your hands. Additionally, if you find it challenging to maintain balance or if you have knee issues, consider using a blanket or a cushion under your knees for extra support.
Incorporating the Cat-Cow stretch into your regular routine can help alleviate lower back pain, improve posture, and enhance overall spinal health. Practice this exercise mindfully, focusing on the connection between your breath and movements to maximize its benefits.