Cat – Cow stretch (Chakravakasana)

 

1. Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips.

Cat Cow Stetch

 

 

 

 

 

 

 

 

2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone. This is the position of a neutral spine.

3. Keep the neck long, as the natural extension of the spine.

On an Inhale:

 

Cat Cow Stetch 3

 

 

 

 

 

 

 

1. Drop your belly, but keep your abdominal muscles hugging your spine
2. Take your gaze up toward the ceiling
3. Let the movement in the spine start from your tailbone, so that your neck is the last part to move

On the next Exhale:

 

Cat Cow stretch 1

 

 

 

 

 

 

 

1. Round your spine
2. Drop your head
3. Take your gaze to your navel

Repeat the cat-cow stretch on each inhale and exhale, matching the movement to your own breath.

After your final exhale, come back to a neutral spine

Benefits

• Improves spinal flexibility and abdominal strength
• Enormously beneficial in preventing back pain
• Maintains a healthy spine

200 hours TTC