cat pose / marjariasana

Cat pose stretches the middle to upper back and shoulders.

From table pose, exhale and tuck the tail bone under, round the spine and let the head drop down.

Press into the palms to drop the shoulders away from the ears and to reach the middle and upper back up towards the ceiling.

Breathe and hold for 4-8 breaths, or vinyasa between cat pose and dog pose, inhaling into dog and exhaling into cat.

To release, inhale and flatten the back moving into table.

Place a folded blanket under the knees to protect them from pressure and stress.

Recent or chronic back pain or injury.

dog, table., tiger

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.