There are numerous studies and research showing how yoga can help with various aspects of your body. From improving your internal organ health to even flattening your belly–yoga has been shown to work.
But the problem with many is: where do you start? To some, many yoga poses involve twisting and turning your body in all different directions, which can be intimidating.
Well, have no fear. We have found the yoga pose that could be right for you. In fact, it’s the one pose yogis agree should be done every morning. It’s called the Cat-Cow pose.
The name comes from the word Bidalasana, which is from the Sanskrit बिडाल, biḍāl, meaning “cat”, and “āsana” meaning “posture” or “seat”.
Cat-Cow has been known to improve posture and balance — ideal for those with back pain. The benefits of this synchronized breath movement will:
- Massage and stimulate organs in the belly, like the kidneys and adrenal glands
- Stretch the hips, abdomen, and back to prevent injury.
- Help you relax and ease some of the day’s stress.
- Begin on your hands and knees.
- On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape.
- On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
- Continue to move between Cat and Cow pose, letting your body move with your breath.
- Start with 30 seconds at a time and work your way up to 2 to 3 minutes — whatever you feel you need.
RELATED: The 15-Minute Yoga Sequence that Tones Your Entire Body
Common Cat-Cow Mistakes
Straining Your Neck
When you lift your gaze to the ceiling, do so with control and don’t overextend your neck. When you go into Cat, let your head drop naturally rather than forcing it down. Also, be sure to keep your shoulders relaxed and not drawn up toward your ears.
Not being present
This is a simple pose, but you’ve got to be “all there” mentally. Focus on your breathing and being in the moment to release any tension or worry from your day. Clear your mind, and you’ll see even better results.
Try Cat- Cow Stretch in a Chair
If you have trouble coming to your hands and knees or if you want to sneak in a few stretches at work, you can
adapt Cat-Cow into a chair yoga pose. The movements are pretty much the same as they are on the floor.
Begin by sitting in a chair with your feet flat on the floor and your hands on your knees. Take a few breaths to establish a position with your shoulders over your hips and a nice long spine
1. Inhale
- Tilt your pelvis back, emphasizing your tail. Your belly will round forward.
- Pull your shoulders down and back.
- Look up towards the ceiling.
2. Exhale
- Tilt your pelvis back, tucking your tail under. Your spine will round.
- Pull your navel in.
- Curve your shoulders forward and take your gaze toward your belly.
- Repeat these movements on each inhale and exhale for five to 10 breaths.
