Catcow Pose in Beginner Yoga

Video Transcript

" So for our next pose, cat cow, this is supposed to open the chest and approve circulation and also to increase flexibility all along the spine. We’re going to start with your knees, right underneath your hips, hands underneath your shoulders, and the spine long. So you have one long line between the tailbone and base of the skull. So if there’s any sagging in the belly, any releasing toward the floor you can just tip the tailbone down just a little bit so you bring the lower back in alignment with the rest of your spine. And, if you can, unlock the elbows so the shoulder blades move apart on your back. As you inhale, reach back through the tailbone reach forward through the heart and when you can’t reach any longer release into a very easy back bend, releasing the waist toward the floor, and letting the chin tilt up. Exhaling, reversing the curve of the spine, curling the tailbone under, letting the back round and dropping the head by releasing the neck. Inhaling lengthening you can’t get any longer coming into that easy back bend. And exhaling, rounding the spine, and releasing the neck, and the jaw so the head is heavy. And this can be repeated between five and ten times. And you finish with the inhale so the heart is open, coming back to neutral, and that is cat cow. "