Day 3
(Link Cat and Cow pose together for more effective Asana)
Cat (Marjaryasana)
Anatomical Focus
•Uterus
Therapeutic Applications
•Stress
Benefits
•Stretches the back torso
and neck
•Provides a gentle massage
to the spine and belly organs
Contraindications and Cautions
•With a neck injury, keep
the head in line with the torso.
Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Centre your head in a neutral position, eyes looking at the floor.
As you exhale, round your
spine toward the ceiling, making sure to keep your shoulders and knees in
position. Release your head toward the floor, but don't force your chin to your
chest.
Inhale, coming back to
neutral "tabletop" position on your hands and knees.
This pose is often paired
with Cow Pose on the inhale for a gentle, flowing vinyasa
Beginner's Tip
If you have difficulty
rounding the very top of the upper back, ask a friend to lay a hand just above
and between the shoulder blades to help you activate this area.
Cow Pose (Bitilasana)
Anatomical Focus
•Uterus
Therapeutic Applications
•Stress
Benefits
•Stretches the front torso and neck
•Provides a gentle massage to the spine and
belly organs
Contraindications and Cautions
•With a neck injury, keep the head in line with
the torso.
Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Centre your head in a neutral position, eyes looking at the floor.
As you inhale, lift your sitting bones and chest
toward the ceiling, allowing your belly to sink toward the floor. Lift your
head to look straight forward.
Exhale, coming back to neutral
"tabletop" position on your hands and knees. Repeat 10 to 20 times.
Beginner's Tip
Protect your neck by broadening across your
shoulder blades and drawing your shoulders down, away from your ears.