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June 17, 2013 at 10:19 AMComments: 0 Faves: 2

[Yoga 101] - Cow and Cat Pose

By Bri Luginbill More Blogs by This Author

I started doing yoga as an alternative form of physical therapy for one major reason: back pain. I work as a photographer, so I am constantly bending, crouching, and standing for extended periods of time. Being tall and thin, the muscles in my spine are extremely weak. I needed a way to relax and regenerate my muscles after a long day of photographing, and I discovered that the Cow and Cat pose are the perfect two yoga positions for this.

Step 1: Lay down on your mat and support yourself with your elbows.

Step 2: Get into cow pose.

Step 3: Check your knee positioning.

Make sure your left knee is directly underneath your left hipbone and your right knee is aligned directly under your right hipbone.

Step 4: Check your arm positioning.

The space between each of your palms should be equidistant from the space between each of your knees.

Step 5: Your fingers on both hands should be spread to fully support your body weight.

Step 6: You are now in cow pose. Stay there for 3 breaths.

Step 7: Flow into cat pose.

Collapse your back and bring your spine up towards the sky. Drop your head, and let your neck relax. Stay in this position for 3 breaths.

Step 8: Flow back and forth from cat pose to cow pose.

After a few transitions, you should feel your spine, and the muscles aligning it, tingle with a warm sensation. This is because new blood is flowing directly to those muscles, helping them to become oxygenated for healing and repair.

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