Focus: spine
Level: Beginning
Total Time: 60 seconds
Indications: intervertebral disks, abdominal organs, menstrual discomfort; stimulates adrenals, kidneys
Contraindications: modification for neck injury
Cow-Cat Stretch
To perform the cow-cat:
- Begin on all fours, with your spine neutral (straight) and your neck long. If you have a neck injury, you will keep your head and neck in this neutral position throughout the exercise. Your knees will be hip width apart, directly under your hips.
- Your hands will be placed directly beneath your shoulders, with your fingers pointing forward. Do NOT lock your elbows. If you have a wrist injury, slightly flexing your arms at the elbow will provide additional support. If your injury doesn’t allow you to bear weight on your wrists, rest your forearms on a chair or another slightly raised surface.
The Cow
- Breathe in, (optional: curl your toes up on the ground) as you relax your abdomen and let it sag downward.
- As your middle back sags, lift your head and look up. Pull your shoulders away from your ears.
The Cat
- Breathe out slowly as you change from the cow to the cat position. (optional: relax your toes).
- Allow your head to lower until it hangs relaxed. At the same time, press your belly button up toward your spine, pushing your back into a hump, like a cat arching its back.
- This will tuck in your tailbone and tilt the bottom of your pelvis forward.
Repeat the cow-cat stretch five times, returning to the neutral spine position we started. Over time, you can increase your repetitions up to 20 in a single setting.
From the neutral back position, you can easily transition into a leg stretch.
Disclaimer
In this article, I have shared The Cow-Cat : Warming Up For Yoga. The information included in this Blog is designed to provide helpful information on the subjects discussed.
This Blog is not meant to be used to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own doctor.
The publisher are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any application, action, treatment, or preparation, to anyone reading or following the information in this blog.
Links may change and any references included are provided for informational purposes only.
Rate This Article