CAT COW POSE is accessible to most people who attend a a yoga class whether it is on the mat or if you are seated on a chair and can work really nicely if you suffer with back discomfort as it allows you to move freely within your personal range of motion. *As with all poses I encourage you to work within your own range of motion and mobility. If you are unsure, please check with your doctor
Cat cow is one of the poses I generally include in all my classes whether it one of my more accessible classes where we stay sitting on a chair for the duration of the class, or one of my mat classes.
MOST PEOPLE CAN DO A VERSION OF THIS POSE
On the mat. Start in a table top position with equal balance through the palms of the hands but not locking the joints and the same equal balance in the feet. If you have problems with your knees you can support with knees with a folded blanket.
In the chair ensure your are comfortable with distributed equally through the soles of the feet.
This pose can also be done from a standing position with soft or bent knees.
BREATHING IS IMPORTANT.
As you inhale and exhale with the breath start to arch the by drawing the navel up, this this brings and arch to the back like a cat stretching and then as you come back to that neutral positon you are then expanding through the upper chest, collar bones and chest opening away from you. Keeping the head and neck free, eye gaze down, nice neutral spinal column. *Traditionally the head can lift as you widen through the collar bones but be mindful of neck issues here. Remember the spine starts at the crown on the head and finishes at base of the spine which end at the coxyx bone. Move freely with out pushing or pulling the body, find that lightness within the movement, see if you can find length through the breath as you move.
This pose creates a freedom connecting the breath with movement and can beneficial if you suffer with back pain.
INCLUSIVE
This is one of the poses I will include in all my classes. If you are seated on a chair you are moving whilst sitting on the chair arching the back and then opening the chest without flinging the torso forward, more of a lengthening up. If you are on the floor and your knees can be uncomfortable you can look for support under the knees by using a blanket. If the table top option is not available to you but you can get on to the floor you can try the chair yoga version seated on the floor flowing with the breath in that seated position
TRY A VARIATION
A lovely way to balance out the cat cow pose is to add in a soft spinal flow in the shape of a figure of 8. Moving freely, in a figure of 8 shape, observing how the body feels. This shape can be really free and flowing or slower and smaller depending on how your body is feeling.
Classes to book
Join me at one of my classes in Dunblane and look out for pop up classes in the area. There will be a pop up slow and mindful class on Wednesday 20th November at the Dunblane Centre and I will be in the cosy Sensory Room from starting at 9.30-10.30 for £12. Watch out for a pop up Saturday morning class in the next few weeks as well! My new 4 week block is open for booking running from week of 25th November to week of 16 December inclusive. The Dunblane Centre will close for the holidays and I be back after the break.
Do you know of someone who would benefit from a yoga class or maybe you are stuck for a gift idea? Why not surprise them with a yoga gift voucher this can be tailored accordingly, one class or choose an amount for a block of classes.
Roz
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