If you are a yogi, experienced, or newbie, I am sure you have practiced the cat and cow pose in your yoga class. Cat-Cow, or Chakravakasana, is a posture and balance improving pose. Cat-Cow Stretch is the combination of Marjaryasana – Cat Pose and Bitilasana – Cow Pose. This pose is a fundamental movement in any vinyasa yoga class. If you aren’t familiar with the term vinyasa, don’t worry. I got you. Vinyasa is defined as the breath synchronized movement.

Cat-Cow Stretch comes with many health benefits. It’s shown to bring strength to your mind, body, and soul. Some of the benefits of this pose are-

• Improves posture and balance
• Strengthens the spine
• Stretches the core
• Promotes emotional balance
• Relieves back pain
• Relieves stress
• Massages internal organs

To practice this flow properly, use these cues-

• Bring your hands under your shoulders and knees under your hips, with a long spine.
• Inhale and press your chest forward, lift your head, lift your sit bones upward, and let your belly sink down.
• Exhale while going into cat pose, rounding your spine outward, scoop the tailbone, and allow the chin to drop to your chest.

Perform three sets of 10 repetitions daily.

Modifications – If this full expression of cat and cow flow doesn’t work for you, a few modifications can be helpful. If you have wrist issues, dropping down your forearms on the mat helps. For knee discomfort, placing a rolled blanket or pad is helpful. If you are in the office and want to get the benefits of this stretch, you can practice it on your chair just the way you will practice on the floor. Start by sitting on the chair with your feet flat on the floor and your hands on your knees and then follow the flow as if you were on the mat.

Some of the things to avoid while practicing this pose are – don’t overextend your neck, keep your shoulders relaxed, keep the arms straight so the movement stays with the spine, and don’t practice this pose if you experience any pain.

Try incorporating cat and cow pose into your daily stretching routine to reap all its excellent benefits for your body, mind, and soul.