Back sequence – 1 Cat Cow

Do you have some minor back pain and aches? Sometimes sitting for way too long can just make our backs ache. But is there a solution?

Yes! Let’s try some yoga poses that can help stretch out our back and bring some mobility to our spine!

Join me each Wednesday for a yoga pose that may help your back feel better. Just remember if you already know you have a back condition, be cautious and if it doesn’t feel right for you then don’t do it.

Our first yoga pose is going to be cat/cow.

If you want to follow a video, feel free to follow me:

But if you’d rather read it, follow the instructions below:

  • Purpose- Warm up the spine and front body: chest/abdominals/hip flexors/ and anything running along the front of your body. 
  • Come into table top
    • Inhale into Cow pose
      • Inhaling, lift your head so your gaze is towards the sky; lift tailbone to the sky; 
      • Lengthen you body from tailbone to your chin; Keep your knees and feet hip width apart. 
      • Toes continuing to curl into the mat
      • Maintaining a line among your wrists, elbows, and shoulders
  • Exhale into Cat
    • Come into tabletop
    • Press into your mat (hands and toes)
    • Round your back, tucking your chin towards your chest, and tucking your tailbone in
    • Breathe into the space between your shoulder blades
  • Feel your body start to loosen as you warm up alternating between cat/cow. 
  • Continue to do this for a few breaths alternating between the two asanas at your own pace.

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