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HW: Yoga fundamentals
Cat and cow poses:This is a great exercise to gently warm up your spine and works very well as a gentle exercise for back pain. It is often recommended by physiotherapists as a basic exercise for many types of back pain issues.
Start from a tabletop position with your hands and knees on the floor. Your hands are placed below your shoulders and your knees below your hips. Take a deep breath, move your head up while arching your spine backwards. Breathing out, arch your spine in the opposite direction, your head is bending down, following the back movement.Repeat this movement 10 times while paying attention to the inhalation during the spinal extension and exhalation during the flexion.
Variations: Put your elbows on the floor instead of your hands. You will feel a more intense movement in your thoracic spine. Another variation is putting your hands on yoga blocks. You will feel a more intense movement in your lumbar spine.
Caution: always listen to your body and move slowly with control. Be especially careful, if you have any back issues or pain. -
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Now with photos. 🙂
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