![]() ![]() To reverse, untuck the pelvis, then sink the mid-back vertebra toward the floor, imagining moving one at a time.Imagine that each vertebra is being magnetically pulled up toward the sky until you reach your waist, then the pelvis tucks under.A traditional Cat/Cow starts with curling the chin towards the chest while the pelvis tucks, curling into a C shape.Īnother option would be to start the curl of Cat at the top of your spine by tucking your chin and continue to flex through the whole spine: When you move slowly and mindfully between Cat and Cow Pose, you can practice moving segmentally through the spine, imaging you are moving one vertebra at a time. This offers a different perspective for pelvic floor muscle awareness.Ĭat/Cow Pose increases flexibility of the back muscles. In the seated option, instead of weight bearing through the shoulders and knees we weight bear through the sitz bones. Have you had a surgery or unable to weight bear on your knees for another reason? Try Cat/Cow Pose while sitting or standing with your hands on your thighs. If you have an extra mat or towel you can place it horizontally across your mat for more cushion. Try rolling your yoga mat up to give you a little more padding. Lots of folks have tenderness at the bump just below the knee, called the tibial tubercle. One variation is to make a fist and bear weight on the fist.Īnother option is to place your hands on arm weights on the ground. Try some of the variations below and make it work for you! Use your fistsĭo you use your hands and forearms at a keyboard all day? Or taking care of baby? You might prefer not having your wrists bend at such a sharp angle. ![]() The beauty of a yoga practice is its flexibility…pun intended ).įeel free to make adjustments to the positioning and use props. Is the breathing confusing? Read my thoughts about pairing breath with movement.
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