The Cat Pose

1.  Kneel on the hands and knees, keep the back parallel to the floor and the arms and legs perpendicular to the floor.  The fingers are pointing inward, the tips barely touching. This is called the table position.

2.  Inhale and lower the chest by bending the elbows, the chest comes close to or touches the floor.  Rest the neck on the fingers the chin extended forward.  Hold.

3.  Return to the table position.

4.  Inhale and raise the head as high as possible and extend the right leg behind the body, keeping the knee straight. Stretch the leg back and up so that the pull is felt all along the spine.

5.  Return to the table position.

6.  Raise the right knee under the body toward the chest, press the chin to the chest and touch the knee to the forehead if possible.

7.  Return to the table position, repeat the posture from the beginning, using the other leg in the leg positions.

 

Comments:  Perform with an awareness of the rhythm and continuity of the posture.  If there is difficulty lowering the chest to the floor it is usually a sign that the posture needs improvement.  People with round or hunched shoulders will feel a strong backward pull in the shoulder area as the chest lowers.

 

Variation:  If you have difficulties following instruction #2 you may arch back up as pictured and then continue with instruction #3.  You may also vary the position of the hands by pointing them forward as pictured.

 

Benefits:  The cat pose is recommended to women after childbirth.  It relieves pressure on the internal organs and returns the uterus to its normal position.  The cat-like stretches tone the entire body.