The Cat-Cow is a power-packed yet an easy yoga pose with lots of benefits. The stretching strengthens the muscles along the spine and hips, helping in relieving neck, shoulder and back pain and improving the posture and balance. The rhythmic breathing and movement stimulate the digestive and reproductive organs. It also relieves menstrual cramping.

Like most yoga poses, it involves a deep breathing pattern that aids in releasing stress and promotes relaxation of mind, body, and soul.

How to Perform Cat-Cow Pose

1. Get into the Table Top position. Place your hands on the yoga mat with your palms stretched and touching the yoga mat. Position yourself so that your shoulders are aligned on top of your wrists. Your hips should be aligned on top of your knees. Your feet should be stretched and touching the yoga mat, with soles facing upwards. Your back should be stretched horizontally and the weight of your body should be evenly distributed on your wrists and knees.

2. Now take a deep breath. While inhaling, release pressure from your shoulder and stretch your neck outwards and upwards. At the same time, stretch your tailbone outwards and upwards. Do not bend your arms. Stay in this position for at least 5 seconds.

3. Now breathe out. While exhaling, release pressure from your back and tailbone and press your belly against your spine. Retain the outward stretch in your neck and move your neck downwards till your chin rests on your chest. Stay in this position for at least 5 seconds.

Repeat the above poses for at least 8 to 10 times. After your final exhale, get back to the Table Top Pose.

Credits:
Yogi: Sarah Smith, Lotus Soul Yoga
Yoga Apperal: Bolt by Yogi Yoga Wear