A wonderful stretch before your yoga practice often called as Cat-Cow pose, the combination of these two poses helps warm up your spine and relieves back and neck tension.
How to perform:
- Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.
- Deep Inhale and on the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release.
- On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck.
- Continue repeating back and forth from Cat Pose to Cow Pose, and connect your breath to each movement with proper inhalation and exhalation.
- Repeat for at least 10-20 rounds to warm up.
Do not perform:
- In case of slipped prolapsed disc.