Diet and fitness: 10-minute yoga
Posted on March 9, 2008
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No time to exercise? Too busy to relax?
Bidalasana, or The Cat
This week we are doing an exercise known as The Cat, which mimics the satisfied stretch of a cat at ease. It is simple and builds strength and suppleness in the spine. I recommend that you repeat it four times a day after the exercises I showed you last week (click here).
Stretch it out: Bidalasana or The Cat
Bidalasana, or The Cat
Perform this stretch slowly four times, controlling your breathing throughout.
Get down on all fours with your back flat, knees in line with your hips, and hands in line with your shoulders.
As you inhale, push your tailbone up and away from your body, back towards your feet. Extend and uplift your shoulders and raise your head, so your spine dips into a gentle, upward-facing crescent. Hold for a few seconds.
Exhale as you drop your head down and uplift your back into an arched position.
Keeping your chest open, pull in your stomach and point your tailbone down towards your knees. Hold for a few seconds, then return to the original position.
Consult your doctor if pregnant, recovering from an operation or if you have any medical concerns before beginning an exercise routine. Stop if you feel any pain.
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