The cat – cow pose helps you relax your spine

The cat-cow pose is both easy to perform and offers many benefits such as relaxing the spine, improving balance, and calming the mind. You can even use your break from work to practice this yoga pose on a chair.

The cat-cow pose (chakravakasana) is a basic yoga pose that offers many health benefits. When doing this pose, you have to move your spine from a flexed position to an extended position. Each movement is always combined with an inhalation or exhalation. This is a yoga pose suitable for beginners.

Benefits of the cat-cow pose

The cat-cow pose is a basic but very beneficial pose for back support, pain relief, and maintaining a healthy spine. Bending and stretching the spine can help improve blood circulation in the discs in the back. This is especially important if you often sit a lot.

This yoga pose can also help you improve your posture and balance. This is also a yoga pose that requires you to combine your breath with movements, so it helps reduce stress and calm the spirit very well. This pose can be a morning yoga practice to help you warm up your body, relax your mind or prevent back pain.

How to practice the cat-cow pose

You can do this basic yoga pose on a mat by following these instructions:

– You support yourself with your hands and knees. Align your hands so that your hands are directly below your shoulders and your knees are directly below your hips. At this point, the spine will be a straight line connecting the shoulders to the hips.

– Stretch your neck and look down.

Inhale and perform the cow pose in yoga.

1. Pinch the toes.
2. Pull the pelvis back so that the buttocks are slightly raised.
3. Lower your belly and inhale.
4. Gently raise your eyes towards the ceiling without moving your neck.

– Exhale and enter the cat pose in yoga.

1. Press your toes to the floor.
2. Push the pelvis forward.
3. Exhale and draw in your belly.
4. Drop your head down.
5. Turn your gaze towards the navel.

Repeat the pose and breathe properly. You continue to practice for 5-10 breaths. After the final exhalation, you bring the spine back to the neutral position.

If you find the cat-cow pose hurts your wrists, put your forearms on the floor as you do it. If you feel discomfort in your knees, place an extra towel under the opposite head.

If you want to practice the cat-cow pose in the office during your breaks, use your office chair to practice in the following way:

Start by sitting in a chair with your feet on the floor and your hands on your knees.

– Inhale and perform the following steps:

1. Pull the pelvis back and bring the abdomen forward.
2. Drop your shoulders and then pull your shoulders back.
3. Raise your eyes to the ceiling.

– Exhale and perform these steps:

1. Pull the pelvis back to its original position and arch the spine.
2. Expiratory.
3. Bring your shoulders forward and direct your gaze towards your belly.

Repeat the movements for 5-10 breaths.

Common mistakes when practicing

To practice correct posture and prevent injuries in yoga, try to avoid these mistakes:

• Stretching your neck too much: When raising your vision to practice the cow pose, you should not strain your neck too much. When practicing cat pose in yoga, let your head drop naturally, not too much pressure. In addition, you also need to relax your shoulders and avoid shrugging your shoulders too high.

• Do not move the spine: When doing the cat-cow pose, you need to keep your arms straight and move your spine. Many people have a habit of not moving the spine but only moving the limbs, causing the wrong posture.

The cat-cow pose is very simple, but if you feel any pain then gently end the exercise. If you are suffering from back pain, consult your doctor before exercising. If you have a neck injury, keep your head in line with your torso instead of tilting your head forward or backward.

The cat-cow pose can help those who are new to yoga improve posture, exercise the spine as well as relax the mind. However, you need to be careful to consult your doctor before exercising if you have ever had a hand or neck injury.

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