3. Spread your arms forward, palms flat against the ground. Your hands should be flat on the floor, with your wrists directly beneath your shoulders for support and fingers spread wide. 2. Pull your shoulders down and back. We’ll break down all three and show you how to transition from one position to another as smoothly as possible. Take a few breaths to establish a position with your shoulders over your hips and a long spine. 3. Broaden across your shoulder blades and draw your shoulders away from your ears. Keep your shoulder blades broad and draw your shoulders away from your ears. The key here is to keep your shoulders relaxed, with your shoulder blades square and drawn down away from your ears. 3. Keep your neck long by looking down and out. 3. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move. 4. Allow the curvature of your spine to ripple upward from your tailbone to the base of your neck. 5. Take your gaze gently up toward the ceiling without cranking your neck. 5. Take your gaze to your navel.

But that makes it even more crucial to develop a solid foundation in case you want to take your new love of yoga further. Take a big breath. Time each breath so that you breathe in and out in time with the motions. The Cat-Cow Pose is super helpful to those of us who spend way too much time sitting at our desks (looking at you, most of us.) One research review linked a sedentary lifestyle to health concerns, ranging from slowed metabolism to impeded blood flow. It’s a really quick, easy way to stretch for peeps who spend a lot of time sitting down. 4. Point your hips down toward your navel so they’re nestled between your inner thighs. 1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. If your wrists hurt, place your forearms on the floor.

Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. Cat-cow pose stretches your torso from all angles, too. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. Learn how to do Cat-Cow Pose, a gentle and energizing yoga posture that stretches the spine and improves posture. Cat-Cow is a yoga pose, known as Chakravakasana in Sanskrit. 6. Inhale, coming back into Cow Pose, Cat Cow Yoga Pose and then exhale as you return to Cat Pose. Return to tabletop and repeat on the other side. Repeat these movements on each inhale and exhale for five to 10 breaths. Aim for 5-10 breaths per set. 5. Hold this pose for 1-3 minutes, focusing on your breaths throughout. What is the Cat-Cow Pose? The Cat-Cow Stretch (Chakravakasana) is a yoga essential-and for good reason. Cat-Cow is a simple, introductory yoga pose, which means your risk of injury is low. Laying a solid foundation for your yoga progression with simple, effective exercises like Cat-Cow prepares you to delve into a whole new world of balance, healthy choices, and improved flexibility. Despite the movement being so simple, you’re helping your back through the key motions it needs for supporting itself.

Coordinating this movement with your breathing relieves stress and calms the mind. Perfecting the Cat-Cow means bearing two important points in mind to avoid some common yoga mistakes. If you’re currently working through any injury to your neck or spine, talk with a healthcare professional before you get into yoga. Those with neck injuries should keep the head in line with the torso, not dropping it forward or back. Visualize the line extending forward through the crown of the head and back through the tailbone. You’re looking for that same straight line from the crown of your head to your tailbone. 3. Maintain some flexibility in your neck, but keep your head pointed downward and outward. Bringing movement and flexibility to your spine helps your body to become more coordinated. Keep your arms straight so the movement is with the spine, not your arms and elbows. Arch your lower back, straighten your arms out, and drop chest down.