Yoga Practice:
Cat & Cow
Overview:
Cat & Cow is a yoga warm-up that engages back-body musculature to create spinal extension. This warm up also has the potential to engage abdominal musculature to create spinal flexion.
Benefits:
Warms up the body and brings flexibility to the spine
Stretches the back torso and neck
Strengthens and stimulates the abdominal organs
Opens the chest
Encourages breathing to be deep and slow
Provides an opportunity to synch the breath with movement in the body
Instructions:
1. From table position on hands and knees, to create a backbend, inhale while lifting the tailbone and the chest, allowing the belly to lower and the head and neck to lift.
2. To round the spine, exhale while tucking the tailbone underneath, drawing the belly in and up, bringing the chin in toward the chest.
3. Repeat this pattern while coordinating breath and movement.
Cat Pose, Side View
Cow Pose, Side View
Cat Pose, Side View
Child in Cat Pose, Side View
Cow Pose, Side View
Child in Cow Pose, Side View
Helpful Hints:
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement
Cat & Cow can be done standing, in a chair, or from table top position on the floor.
Content from NYCDOE YMTP² curricular materials