How to do the cat pose correctly? - briefly
To perform the cat pose correctly, start on your hands and knees with a neutral spine, then exhale as you round your back towards the ceiling while tucking your chin to your chest. Inhale to return to the neutral position, ensuring smooth and controlled movements.
How to do the cat pose correctly? - in detail
To perform the cat pose correctly, start by positioning yourself on all fours on a yoga mat or a comfortable surface. Ensure your hands are directly under your shoulders and your knees are aligned under your hips. Your fingers should be spread wide, and your palms should press firmly into the mat. Keep your back in a neutral position, parallel to the floor, and your gaze directed slightly downward. As you inhale, prepare for the movement. On the exhale, gently round your spine upward toward the ceiling, tucking your chin toward your chest and drawing your belly button toward your spine. This movement should create a curve in your back, mimicking the shape of a stretching cat. Ensure your shoulders and hips remain stable, and avoid collapsing into your shoulders. Hold this position for a few seconds, feeling the stretch along your spine and the engagement of your core muscles. As you inhale again, slowly return to the neutral starting position, allowing your spine to flatten and your head to lift slightly. Repeat this sequence for several breaths, synchronizing the movement with your breath to enhance the flow and effectiveness of the pose. Focus on maintaining smooth, controlled movements and avoid rushing through the transitions. Proper alignment and mindful breathing are essential to maximize the benefits of the cat pose, which include improving spinal flexibility, relieving tension in the back, and promoting relaxation.