Do you struggle to get out of bed in the morning due to tension or pain in your lower back? Feeling stiff after a long day of sitting? Try these two poses on for size! Typically a couple of Yoga Poses used to warm up your spine at the start of a Yoga class, Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) holds many benefits for every body, from the experienced Yogi, to the humble beginner - or even if you have no interest in Yoga at all, this pose is for anyone who wants to reduce lower back pain, increase spinal flexibility and integrity, and cultivate a happy, healthy spine. 

BENEFITS

• Excellent way to warm up and activate your spine. 

• Stretches the lower back, hips, core, chest, upper back, and neck.

• Reduces muscular tension and pain, especially great for your lower back.

• Improves spinal flexibility and can help develop a deeper sense of awareness in your body. 

HOW TO

• Start on hands and knees - knees stacked directly underneath your hips, hands stacked underneath your shoulders.

• Start by taking a deep breath in, dropping your belly button to the ground and arching through your spine, look straight ahead.

• As you exhale you can move the opposite direction - lifting belly button to the ceiling, rounding through your spine, head relaxes down.

• Keep moving in time with your breath.

• Move with purpose! Aim for a slow and controlled pace, trying to feel as much movement through your spine as possible - without any pain or discomfort! 

Modifications & Variations

Sensitive wrists, forearms or shoulders? You can do these same movements in a seated position on the ground, or on a chair. 

As always, if you have a recent injury it is always best to seek advice before beginning any new exercise/stretches. Stop immediately and release your body gently out of the pose if there is any pain or discomfort and seek advice from your healthcare professionals if any pain persists.

Do you have questions? I want to hear them!

I love talking/teaching/demonstrating all things Yoga, stretching and alignment - in fact I'm a bit obsessed! Feel free to always ask questions at the end of class (usually you are not the only one thinking the same thing!), leave a comment, or contact me anytime here.