The Cat-Cow stretch, also known as Chakravakasana in yoga, is a gentle and effective exercise that promotes spinal flexibility, relieves back pain, and enhances overall posture. It involves alternating between two poses: Cat Pose (Marjaryasana) and Cow Pose (Bitilasana), synchronized with breathing.
How to Perform the Cat-Cow Stretch
- Starting Position: Begin on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips. Keep your spine neutral.
- Cow Pose (Inhale):
- Arch your back by lowering your belly towards the floor.
- Lift your chest and sit bones upward.
- Gaze upwards or forward while relaxing your shoulders away from your ears.
- Cat Pose (Exhale):
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- Round your spine by pulling your belly button towards your spine.
- Tuck your tailbone and drop your head to look at your navel.
- Repeat: Flow between Cow Pose on the inhale and Cat Pose on the exhale for 5–10 repetitions or about 1 minute.
Benefits of the Cat-Cow Stretch
- Improves Spinal Flexibility: Mobilises the spine through flexion and extension
- Relieves Back Pain: Reduces tension in the lower back, upper back, and neck
- Strengthens Core Muscles: Engages abdominal muscles while supporting spinal alignment.
- Enhances Posture and Balance: Promotes better posture by aligning the spine.
- Reduces Stress: The synchronised breathing helps calm the mind and relieve stress.
Precautions
- Avoid if you have severe back injuries or pain without consulting a healthcare provider.
- Maintain proper alignment to prevent strain on wrists, shoulders, or knees.
This simple yet powerful stretch is suitable for beginners and can be incorporated into daily routines to improve flexibility, reduce stiffness, and promote relaxation.
