Exercises for the spine. Cat Pose and Cow Pose

Such exercises will help to solve not only problems with the spine, but also some gynecological problems in women. It's about the “cat” and the “cow” – they are recommended to be performed in pairs. Such exercises for the spine are quite simple to perform, they have no contraindications, but at the same time these poses are quite effective. Find out in the article about the technique of performing the pose of “cat” and “cow” poses.

Exercises for the spine: execution technique

Cat Pose

1. You need to get on all fours so that the hands are strictly under the shoulders, while the legs form two right angles. Feet should not turn out, heels look up.
2. When inhaling, the crown and tailbone stretch upwards, the spine bends. The neck should be lengthened and the shoulders moved away from the ears.
3. Attention should be focused on the deflection of the thoracic spine. When performing this exercise, all the muscles along the spine are activated. At the moment of moving the sternum, you should especially clearly feel the tension in the muscles of the middle and upper back. Shoulders are not relaxed, elbows are straight.
4. When you bend your head back, try to imagine that there is an egg on the back of your neck, and you must keep it intact without damaging it. Try to put as little tension on the back of your neck as possible.

Cow Pose

1. On exhalation, the back should be pushed forward, slightly pushing off the mat with the palms. The chin is directed towards the sternum.
2. The shoulder blades are spread wider, the muscles of the upper back and neck are relaxed. You should try to raise the lower part of the spine, while pulling the coccyx well. Resting your hands on the floor, you need to feel where the stretching of the skin on the back occurs as you bend.

After that, start alternating the pose of “cat” on inspiration and the pose of “cow” on the exhale, maintaining the rhythm. It is important that each deflection lasts for a full breath, and each arching – full exhalation.

These exercises for the spine contribute to the normalization of the hormonal system in women, help with problems in the reproductive area and relieve pain during menstruation. In addition, these poses also have a beneficial effect on the figure, making the waist thinner.