Seated Cat-Cow Stretch: Simple and effective chair yoga pose
Below is an audio file that you can use to follow along.
The seated cat-cow pose is a beginner level pose that is simple and effective as it helps to gently stretch the spine, improve flexibility, and promote relaxation. Here’s how to perform it:
Seated Cat-Cow Stretch:
- Starting Position:
- Sit comfortably in a sturdy chair with your feet flat on the ground, hip-width apart.
- Place your hands on your knees or thighs, palms facing down.
- Sit up tall with your spine straight and shoulders relaxed.
- Cat Pose (Round Back):
- As you inhale, arch your back and round your spine, like a cat stretching.
- Drop your chin towards your chest and feel the stretch in your upper back.
- Allow your shoulder blades to spread apart gently.
- Cow Pose (Arched Back):
- As you exhale, slowly lift your chest and arch your back, allowing your belly to come forward.
- Lift your chin slightly and gaze forward or slightly upward.
- Feel the stretch in your chest and abdomen as you open your heart.
- Flow Between Cat and Cow Poses:
- Repeat the sequence, flowing smoothly between Cat and Cow poses with each inhale and exhale.
- Coordinate your breath with the movement, inhaling as you move into Cow pose and exhaling as you move into Cat pose.
- Continue this gentle flowing movement for several rounds, maintaining a steady pace and focusing on the breath.
Benefits:
- Stretches the spine and improves spinal flexibility.
- Relieves tension in the back, shoulders, and neck.
- Stimulates the digestive organs and promotes better digestion.
- Helps to increase circulation and blood flow throughout the body.
- Encourages relaxation and reduces stress and anxiety.
Note: Remember to move mindfully and within your comfort zone. If you experience any discomfort or pain, ease out of the pose and consult with a qualified yoga instructor or healthcare professional. Enjoy the rejuvenating benefits of this beginner-level chair yoga pose!
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