This is one of the most important yoga exercises you should include in your daily routine, because of its effect on the spine, and each movement in this exercise is done with a breathing process (inhale and exhale), so today we will learn how to do this exercise in detail and its benefits, plus how to add it to your daily sports routine.
Benefits of the cat - cow stretch exercise
Every exercise affects your body and that is due to the body movements during the exercise, your breathing method, and the exercise speed. Some benefits of this exercise are:
- Improves blood circulation in the body, because of the spine movements.
- Reduces back pain, especially lower back pain.
- Protecting the spine from injury.
- Increases body flexibility and improves body balance.
- Reduces stress and mental pressure.
- Improves breathing process.
How to do the cat-cow stretch exercise
You can do this exercise on a yoga mat or a regular mat that prevents slipping.
- Start with your hands and knees on the ground.
- Your knees should be aligned with your thigh muscles, and your hands aligned with your shoulder muscles.
- Your spine should be a straight line.
- Keep your neck straight (look down a little).
How to breathe in this exercise
Breathing is a key part of this exercise, so we need to explain it in detail to get the most out of it. Here's how:
- Bend your toes down.
- Tilt your back backward until your lower back sticks out a bit.
- Move your lower back in a wave-like motion so your neck is the last part to move.
- Your belly will go down a bit but keep it tight (keep pulling your belly button in).
- At the end, gently lift your gaze towards the ceiling.
- All this while you're breathing in.
- Relax your foot on the ground.
- Arch your spine upwards.
- Keep your belly muscles tight.
- Drop your head down.
- All this while breathing out from inside you (exhaling).
Repeat these moves with each inhale and exhale so they match your breathing. It might be a bit hard at first, but over time you can sync the moves with your breathing. Keep doing this exercise to do five proper breaths at first, then start increasing gradually until you reach 10 reps.
Common mistakes in the cat-cow stretch exercise
There are some mistakes many women make when doing this exercise. We list them so you can avoid them and avoid any injuries.
- Don’t strain your neck:When you look up at the ceiling, move slowly and don’t overstretch. Also, when moving down, don’t force your neck down fast.
- Keep your spine moving right: Keep your arms straight to make sure your spine moves properly.
Modifications and variations of this exercise
There are some tweaks you can do to make the exercise harder and more effective, but only if you’re advanced in fitness and the exercise feels too easy. Also, there are some body position changes if the exercise hurts your wrist or knee, which are:
- Use a padded yoga mat if you feel pain in your knees or wrists.
- You can do this exercise on a chair instead of the floor.
How to do this exercise on a chair
You can try this exercise on a chair, it might suit you better than doing it on the floor, and it goes like this:
- Sit on a comfortable chair.
- Straighten your back and keep it upright.
- Tilt your pelvic muscles backward.
- Pull your belly muscles forward.
- Pull your shoulder muscles back and down.
- Inhale with those movements.
- Slowly look up toward the ceiling.
- Arch your spine backward.
- Keep pulling your belly in.
- Bend your shoulders forward.
- Exhale while doing that.
Repeat this exercise gradually until you reach 10 reps
Precautions for this exercise
This exercise should always be pain-free. If you feel pain at any time, stop immediately. Also, if you have a lower back injury or pain, consult your doctor before doing this exercise to see if it's suitable for you. If you have a neck injury, avoid moving it too much during the exercise.
There are many easy and effective exercises for both beginners and pros. You can learn about them on Fitness Garage blog or sign up with one of Fitness Garage trainers to reach your goal faster with a workout plan tailored just for you, plus a calorie-counted diet with foods you like and no deprivation. Check the Facebook page for signup details.
