Australian Yoga Journal – August 2019

37

august/september 2019

yogajournal.com.au

3. MARJARYASANA–BITILASANA
   Cat-Cow Pose, variation
   Flexion of your spine puts more pressure on your spinal
   column and nerves, so for this pose you can use
   opposite movements of your cervical spine (neck) to
   create a more centralised flossing effect on your spinal
   cord. This one may feel strange if you’re familiar with
   Cat-Cow Pose, but it’s a great way to target the central
   nervous system. a As you come into Cat Pose, look up
   to take your neck into extension. B Then, move into
   Cow Pose as you tuck your chin to bring your neck into
   flexion. Find an easy range of motion.
   Repeat 5–10 times. Then, switch sides.


4. SPHINX POSE, VARIATION
   A From Sphinx Pose, simply lift one leg off the ground
   as you look up. B Then, lower your leg as you tuck your
   chin. Find an easy range of motion to help rejuvenate
   the femoral nerve, which is important for the health of
   your mid-lower back (second to fourth lumbar
   vertebrae) and front hip.
   Repeat 5–10 times. Then, switch sides.

A

B

TARGET

SPINAL CORD

The tube of your central

nervous system that

extends from your brain

stem to your

lower back.

TARGET

FEMORAL NERVE

Runs along the

front of your hips

and thighs.

yj77_32-37 get up the nerve.indd 37 19/7/19 2:44 pm

37

august/september 2019

yogajournal.com.au

3.MARJARYASANA–BITILASANA

Cat-CowPose,variation

Flexionofyourspineputsmorepressureonyourspinal

columnandnerves,soforthisposeyoucanuse
oppositemovementsofyourcervicalspine(neck)to
createa morecentralisedflossingeffectonyourspinal

cord.Thisonemayfeelstrangeif you’refamiliarwith
Cat-CowPose,butit’sa greatwaytotargetthecentral
nervoussystem.a AsyoucomeintoCatPose,lookup

totakeyourneckintoextension. B Then,moveinto
CowPoseasyoutuckyourchintobringyourneckinto

flexion.Findaneasyrangeofmotion.
Repeat5–10times.Then,switchsides.

2. SPHINX POSE, VARIATION

A From Sphinx Pose, simply lift one leg off the ground

as you look up. B Then, lower your leg as you tuck your
chin. Find an easy range of motion to help rejuvenate
the femoral nerve, which is important for the health of

your mid-lower back (second to fourth lumbar
vertebrae)andfronthip.
Repeat 5–10 times. Then, switch sides.

A

B

TARGET

SPINAL CORD

The tube of your central

nervous system that

extends from your brain

stem to your

lower back.

TARGET

FEMORAL NERVE

Runs along the

front of your hips

and thighs.