The cat posture, or bidalasana, is a yoga posture that stimulates the flexibility of the spine. If practiced regularly, this pose can relieve back pain. It also promotes beneficial neck stretching and stimulation of the abdominal organs.
Steps
Method 1 of 2: Assume the Starting Position
Step 1. Place your hands and knees on the mat
Line up your hands to your shoulders and your knees to your hips.
Step 2. Spread your fingers apart
The middle finger should be facing forward. Look at the ground.
Method 2 of 2: Execute the Position
Step 1. Inhale deeply
As you exhale, tense your abdominal muscles and push them back, bringing them closer to your spine. Point your tailbone down. Slightly squeeze your glutes.
Step 2. Press your hands firmly to the ground
This way you will free your shoulders from unnecessary tension.
Step 3. Arch your back towards the ceiling
The spine will have to assume the position of an arch.
Step 4. Lower your head towards your pelvis
Fix your eyes on the floor, between your knees. Don't force your chin towards your chest. Repeat 10 to 20 times.
Step 5. Release the position by sitting on your heels, with your torso upright
Advice
- This exercise can also be performed in a very small place like an airplane seat or an office chair. Keep your feet on the ground and place your hands on a table, chair, or wall in front of you. Move your spine and perform the movements described in the tutorial, as if your hands and knees were resting on the ground.
- To ease the strain on your wrists, perform the exercise with your forearms on the ground.
