Cat Chow on Chair Pose for Prenatal Yoga

Video Transcript

"To loosen up the spine and bring some elasticity to the spine Cat Chow Tilts on the chair is a wonderful way to do it. So I'm going to have you sit up. We're going to do some Cat Chow Tilts. Now the Cow Pose is a back bend and we do not want you going too deep into the back bend. You are about four and a half months along so no deep back bends. O'kay? Now hands come to the knees, feet solid on to the ground. Now kind of look down. Are your knees over your ankles? Yes they are, perfect. Tall, tall spine first looking forward. Let's take one cleansing breath, inhale deep into the lungs, exhaling out completely, perfect. Now coming into it. Inhale to cow, sit up as tall as you can, lift the chin slight, back bend. Exhaling. Tuck the chin, tuck the tail and lean back hanging on to the knees. Inhale sitting up nicely, think of the spine, get it as tall as you can. Lift the chin, exhale. Tuck the chin, tuck the tail bone. Pull in the baby, beautiful one more. Nice long spine, lifting the chin, exhaling tuck the chin, hanging back and tucking the tail bone. Inhale to a nice, neutral spine. Perfect."