Pose of a cat and a cow – Simple but surprisingly beneficial

Although it looks simple, in fact, the cow cat pose can bring a lot of great benefits to health, especially the spine. In addition, this pose also serves as the foundation for many other yoga exercises.

The cow cat pose (Chakravakasana) is a basic yoga pose that can bring a lot of health benefits. When doing this pose, you will have to move the spine from a bent position to an extended position. Each movement will be performed in conjunction with inhalation or exhalation. Let’s see the sharing below with easyhealthylive.com to understand more about this yoga pose.

Pose of a cow cat – Simple but incredibly good

The cow cat pose is a combination of two poses: the cat pose (simulating the shape of a cat) and the cow pose (simulating the shape of a cow). These two poses are part of the warm-up exercises, which work to relax and prevent back pain.

Flexing and extending the spine when practicing these two poses can help improve blood circulation in the discs in the back. Although this is just a basic movement, it is very useful for the back, helping to relieve pain and maintain a healthy spine, especially if you often have to sit for long periods of time.

In addition, the cat-cow movement also works to improve the body’s posture and balance. Not only that, these two movements are also famous for their stress-reducing and relaxing effects because during the practice, this movement requires you to combine with the breath.

You can practice the cow cat pose in the morning to energize or in the evening to relieve stress after tiring working hours. Another note is that you should practice this pose about 4-5 hours after a meal to ensure the food has been fully digested and enough energy for you to practice.

Cow Pose

Doing

• Step 1: Support yourself with your hands and knees, aligning so that your wrists are below your shoulders and your knees are below your hips.
• Step 2: At this point, the spine will be a straight line connecting the shoulders to the hips.
• Step 3: Tip your toes.
• Step 4: Push your butt up high, your back sag as much as you can, open your chest.
• Step 5: Keep your head up towards the ceiling without moving your neck.

Cat Pose

Doing

• Step 1: Press your toes to the floor
• Step 2: Push the pelvis forward
• Step 3: Exhale and draw in your belly
• Step 4: Bend your back toward the floor as much as you can, squeezing your hips. Spine bends naturally
• Step 5: Head down, eyes towards the navel
• Step 6: Repeat the pose and breathe in the right rhythm, continue to do it for 5-10 breaths. After the final exhalation, return the spine to a neutral position.

Some common mistakes when practicing

In the process of practicing this pose, you may make the following mistakes:

• Excessive neck strain: When looking up at the ceiling in the cow pose, don’t stretch your neck too much. As for the cat pose, let your head naturally bow down, not apply pressure. Also, try to relax your shoulders and avoid shrugging your shoulders too high.
• No spinal movement: When exercising, you need to keep your arms straight and move your spine. Some people when practicing tend to not move the spine, but only move the limbs, causing the wrong posture.

Some variations of the cow cat pose

If doing this pose you feel wrist pain, put the whole forearm on the floor. If your knee is uncomfortable, you can put an extra pad under the knee.

If you want to make the most of your time in the office to exercise, you can do the cat crawl on a chair following these steps. Start by sitting in a chair, with your feet on the floor, and your hands on your knees. Take a few breaths to establish an upright posture.

Looking for more information: 10 benefits of office yoga give many people a surprise

The variation of the cat pose on a chair is very suitable for office workers who have to sit a lot

Then, inhale and get into cow pose:

• Pull the pelvis back and bring the abdomen forward
• Drop your shoulders and pull your shoulders back
• Looking up at the ceiling

Exhale and get into cat pose:

• Pull the pelvis back to its original position and arch the spine down
• Bring your shoulders forward and look towards your belly
• Repeat these movements for 5-10 breaths

The cow cat pose, although quite simple, can also lead to injury if practiced incorrectly. It should be noted that when practicing, you must feel comfortable. If it hurts, stop, see your doctor and consult your doctor to make sure these movements are appropriate for your condition. If you have a neck injury, remember to keep your head in line with your torso instead of tilting your head forward or backward.

The crawling cat movement can bring a lot of health benefits. Although it is just a basic movement, if practiced regularly, this pose will help you connect your mind, body and breath to help you calm down and love life more.

Reference source

How to Do Cat-Cow Stretch (Chakravakasana) in Yoga https://www.verywellfit.com/cat-cow-stretch-chakravakasana-3567178 Access date: 8/10/2020