The cat-cow pose in yoga is a stretching pose that increases spinal flexibility and abdominal strength. The sanskrit word for cat is marjaryasana and the sanskrit word for cow is bitilasana. These words incorporated with a cat and cow animal graphic is a whimsical addition to our new yoga line of t-shirts and other gifts for all you yogis out there.
1. Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips.
2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone.
On an inhale:
1. Curl the toes under.
2. Drop the belly.
3. Take the gaze up toward the ceiling.
4. Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
On the next exhale:
1. Release the tops of the feet to the floor.
2. Round the spine.
3. Drop the head.
4. Take the gaze to the navel.
5. Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath.
6. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
(Instructions courtesy of Ann Pizer of About.com)