How to Cat Cow Pose In Vinyasa Yoga

The Cat Cow Pose is actually a combination of two poses. It's a wonderfully effective but simple back exercise that can relieve pain, strengthen the muscles and increase coordination.

Instructions

Difficulty: Easy

1. Lay on the floor on your hands and knees. Your arms and forelegs should rest directly underneath your shoulders and knees, so that they're perpendicular to the floor. Keep your spine extended in a straight line, from your chin to your sternum to your pubis.
2. Inhale, and drop your belly to the floor. Let your back bend from the tailbone on up to your neck, until you gently arch your neck up towards the ceiling. Meanwhile, curl your toes inward, so that their pads touch the floor. This is the Cow Pose.
3. Exhale, and reverse. Round the back up to the ceiling, and drop your head so that you gaze at your navel. Meanwhile, curl your toes outward, so that the tops of your feet touch the floor. This is the Cat Pose.
4. Repeat these poses for 5 to 10 breaths, moving into the Cow Pose on every inhalation and the Cat Pose on every exhalation. Afterwards, return to the natural pose in Step 1.

Tips & Warnings

• Don't hold your breath. Transition smoothly from one position to the other.