37
august/september 2019
yogajournal.com.au
- 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. - 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.
- 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.