Yoga is pretty amazing. This centuries old practice is meant to keep your body, mind, and spirit healthy and thriving. And you guys know that I am fully on board with all of those things. But one of the coolest things about yoga is that some of the asanas done as part of the physical practice of yoga have some really amazing applications off the mat, and cat-cow is definitely one!
Many simple forward folds (especially the seated varieties) are great stretches for the hamstrings and lower back. Poses where the body is partially or fully supported using the arms are fantastic upper body strength builders. The downside with some of these poses is that they are complex, advanced, or otherwise contraindicated for large numbers of people.
None of those things are the case with Cat-Cow. This asana is about as basic as they come. It is a simple kneeling posture that can be done anywhere, by anyone, of any ability. Shoot, you don’t even have to change clothes. And the potential benefits are huge.
First, the how to! Find a space of floor and bring your body to hands and knees with your back parallel to the floor. Inhale and arch your back up like a scared cat, tucking your tailbone in and down and letting your neck relax and the crown of your head reach towards the floor. Hold for the space between inhale and exhale. As you exhale, bring your head up slowly, flatten your spine so that your belly button presses towards the floor and your tailbone points out behind you (you should feel a bit ridiculous). Again, hold for the space between exhale and inhale and on the next inhale, round up into Cat, repeating the sequence in cadence with your breath.
The Cow half of the posture (with your belly pressing to the floor) stretches the front side of your body and stimulates your internal organs and digestion. It helps combat any forward hunching postures that you might be holding throughout the day and it opens up the chest allowing air to flow freely.
The Cat half of the posture (with your back arched up) is a mini miracle for our backs. It stretches the entire length of the spine. It relieves pressure in the lower back, which can alleviate leg pain, sciatica, hip pain, and obviously lower back tightness. But it also stretches the rear of the thoracic cavity, again, allowing air to flow into the lungs freely. And it stretches the back of the neck and shoulders, which for many of us is a hotbed of held tension and pain.
The gentle movement with breath also has advantages. It allows the stretches to be completed more deeply each round through, which obviously increases the benefits. It also allows you to concentrate on something other than the uncomfortable tightness that stretches sometimes bring. And by tuning in to breath, you are actively slowing and adjusting that breath, giving your body the valuable biofeedback it needs to calm down.
As a trainer and coach, I have recommended this stretch to almost all of my clients as part of their routines. During my pregnancy, this was one of my favorite stretches to relieve back pain. And this is simple stretch is still the way I start many mornings to get my body prepared to run around after an active four year old.
Have you tried this stretch? What part felt the best? Tell us in the comments!
