#MiniYogiMonday: Cat & Cow

This pose sequence is a great warm-up, often used in both adult and children's classes to generate some warmth in the body and stretch out the spine.

Perks of the Pose

-Relieves tension in neck/back

-Decreases stress and anxiety

-Brings focus to the breath

-Increases wrist flexibility

-Promotes good posture

Know Before You Flow

Step 1: Start in a tabletop position.

Remember to place the hands directly below the shoulders and the knees below the hips. Keep a neutral spine – the fancy way of saying a flat back with the neck extending straight out, gaze to the floor. This should be a comfy pose!

Step 2: Breathe in and curve the back down, head up.

As you take a deep breath in, reach the head up high as the belly drops down to the mat. Make a little “moo” as you settle into the pose.

Step 3: Breathe out and arch the spine.

Find cat pose as your exhale, curving the spine like the letter “C” as the head drops down, neck relaxed. Maybe give a little “meow” as you breathe out!

Step 4: Continue for about 5 to 10 breaths.

Inhale to cow, exhale to cat, etc.

Want to see your favorite pose featured? Just email SunshineAndPoses@gmail.com to make a suggestion for #MiniYogiMonday!