Well hellooooooooo beauties! Do you ever wake up in the morning with a stiff back, aches and cracks, and just all kinds of tightness and craziness happening in your body? What about after a long day of driving, sitting at work, walking around the grocery store, bending over and standing up over and over as you pick up your children’s toys, or toss some clothing in the laundry to wash. I know we all do! I don’t even have kids yet, and I only wash once a week (sometimes can go longer), but my bad posture over the years started taking a toll on my body a couple of years ago and I knew it was time to start giving it some TLC. As much as I LOVE massages, a girl doesn’t have that kind of money to spend weekly! Although that helps, I needed something I could do at home, which is one reason why I started yoga. It isn’t always about doing an hour long sequence every day. You can start so small and still get some really great results!
Anywho, there is something so simple that you can do in the morning as a warm-up to your day, or at night before bed to loosen up your back. It’s a yoga posture called Cat-Cow. This is an amazing movement for your spine, core and hips, as it stretches your hips and back, and strengthens your core.
Here’s how to get started:
Get on all fours, making sure that your hands are lined up with your shoulders, and your knees lined up with your hips. Engage your core so you are in neutral position. Now you’re ready to flow!
• On the inhale-Start by sticking your tailbone up and reaching your chest up at the same time. Drop your belly towards the mat as your lift your chin and gaze towards the ceiling (or sky if you are outside).
• Keep the core engaged during this movement and make sure you are drawing your shoulders away from your ears (no shruggy shoulders!)
• Press the tops of your feet into the mat to keep your legs engaged
• From Cat, exhale and draw your belly into your spine (engage core) and round your back to the ceiling.
• Tuck your tailbone and release your head to the floor (but do not push your chin towards your chest)
• You should look like cat stretching its back
Repeat this for 15-20 repetitions inhaling on the Cat and exhaling on the Cow! Try this for a few days and let me know how it goes!
Tips for Cat-Cow
• If you have wrist problems, go onto your forearms and place a stack of blankets to lift your upper body higher so you are more upright.
• Don’t lock out your elbows. If you tend to do this, add a little micro bend to them to ensure they are not hyperextended.
• Let the movement start from the tailbone and allow the head to follow. The head should be the last thing to move
• Press through the tops of your feet and your palms tofeel more stable
• Think of your spine like an ocean wave and allow your breath to travel up and down the spine as you flow.
*We work super hard to bring you quality information. In certain cases, a post may be sponsored or an item reviewed may have been received in exchange for a 100% honest opinion from the reviewer. Affiliate links may be present. We only choose to work with companies we believe in and value.