164
CAT AND COW
Suggested Duration
5-15 cycles
Bene ts
This pose stretches both the back and front of the body and stimulates
the abdominal organs. This movement is a great counterstretch for both
forward and backward bends.
Risks and Contraindications
Keep the neck parallel to the oor if you have a neck injury or pain.
Alignment Points- Begin on all fours, with the wrists under the shoulders, the knees
under the hips, and the tops of the feet at on the mat. - Inhale as you drop the belly to the oor and spread across the collar
bones (a). - Exhale as you press into the hands, round through the back, and lift
the back of the heart toward the sky (b). Draw the lower belly to-
ward the spine, tuck the tailbone under, and curl the chin in toward
the chest. - Repeat as often as you like, allowing the breath to lead the move-
ment.
Modi cations and Other Options - For a different stretch in the wrist, rotate the ngertips toward the
knees. - Turn this movement into a gentle ow by inhaling while dropping
the belly and exhaling while rounding the back.