The cat-cow stretch is a essential yoga movement for good reason. It consists of moving the spine from a rounded position (flexion) to an arched one (extension). It’s a basic motion, but one that can be enormously beneficial in preventing back pain and maintaining a healthy spine, especially if you spend a lot of time sitting.
Each movement is done in conjunction with either an inhalation or exhalation of the breath. If you already have back pain, check with your doctor before doing this exercise to make sure these movements are appropriate for your condition.
Instructions for the Cat-Cow Stretch
1. Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
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 backward through the tailbone. This is the position of a neutral spine.
3. Keep the neck long, as the natural extension of the spine, by looking down and out.
Inhale and Arch for Cow Pose
1. Curl your toes under.
2. Tilt your pelvis back so that your tail sticks up.
3. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
4. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
5. Take your gaze up gently up toward the ceiling without cranking your neck.
Exhale and Round for Cat Pose
1. Release the tops of your feet to the floor.
2. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine.
2. Your spine will naturally round.
3. Draw your navel toward your spine.
4. Drop your head.
5. Take your gaze to your navel.
Repeat the cat-cow stretch on each inhale and exhale, matching the movement to your own breath.
Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.