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If you have trouble coming to your hands and knees or you want to sneak in a few stretches at work, you can adapt the cat-cow stretch into a chair yoga pose. "You always have the opportunity to do it seated," Bauer says. "Yoga at the end of the day is defined as the balance of opposites," Bauer says. It also helps lengthen the spine after a long day sitting with not-so-perfect posture. This helps you keep a straight spine. Start in a comfortable seated position with a straight spine and hands resting on your knees or thighs. Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine. In the cat portion of the pose, deepen it by drawing your navel in firmly. 5. Exhale. Curve your back so that your head drops down until you’re looking at your navel. Tuck your chin and reach out through the crown of your head so that the back of your neck is long. For example, you could round your back and tuck your chin (similar to Cat Pose) and then arch your back, lifting your chest (similar to Cow Pose) while standing.

In a standing variation, the principles of spinal flexion and extension might be applied while standing upright. "In some settings, they would be called spinal flexion and spinal extension," says posture coach and yoga instructor Courtney Bauer, RYT. First and foremost, always make sure you’re focused on your alignment and breathing in the move, Bauer says. Check your alignment. You’ll want to align your heels with the midpoint of the back of the knee. Then, make sure your shins are in alignment with the knees. Make the letter "C" with your spine (think of an angry Halloween cat) and take one exhale. 2. Keep your spine in one straight line that extends from the top of your head all the way down to the base of your tailbone. Avoid coming up from forward bend with straight legs. Here's everything you need to know about cat-cow, including how to practice it with perfect form, all the benefits of doing it regularly, and modifications and variations for all skill levels straight from experts. Even if you’re at home, there’s no need to worry. It’s even better if you’ve got a yoga instructor or you’ve joined a yoga studio for back pain. Doing yoga for lower back pain may make you a little sore if it’s your first time.

Make sure your hands are flat on the ground and your shoulders are directly over your wrists. Coming on all fours, gently moving the back in a rhythmic way, and taking the position like that of a cat or a cow, Cat Cow Yoga Pose releases the tensions around the spine and shoulders and tightens the abdomen to make a stronger core. Transition through neutral spine and into cow pose. The fullest extent of your inhale should match the fullest upward arch of the Cow Pose. Enter cat-cow (a combo of cat pose and cow pose). Take a big inhale moving into cow. In a seated variation, you might perform a similar sequence Cat Cow while sitting. While it may not serve as a direct treatment or cure for scoliosis, incorporating this pose into one’s routine can be a beneficial exercise for individuals managing scoliosis. What's more, cat-cow is a complete circle of movement that can be done as a standalone stretch or incorporated in a longer yoga sequence.

The Cat-Cow pose, also referred to as Marjaryasana-Bitilasana, is a frequently practiced yoga sequence known for its positive impact on spinal flexibility and mobility. This yoga pose is a dynamic sequence that involves moving between two positions, Cat Pose (Marjaryasana) and Cow Pose (Bitilasana). During Cow Pose (Bitilasana), you generally inhale. Cat-Cow Pose or Marjaryasana-Bitilasana in Sanskrit ( ‘marjari’ meaning ‘cat’, ‘bitila’ meaning ‘cow’, and ‘asana’ means ‘pose’) is a combination of two poses practiced together to gently warm up the spine and the abdomen for more challenging postures or is sometimes also practiced as a simple restorative pose. The motion of your spine is so important to the Cat-Cow Pose that beginners often forget another vital element: breathing. 3. Raise your abs up and in with the same rippling motion as before. Alternatively, you can place the wobble board under your shins if you want to challenge your lower body and abs during the move.