NB: Before any stretch, ensure you are warmed up – stretching a cold muscle can lead to injury. If it hurts…stop!. Don’t overdo it! If in doubt, ask a professional before attempting a stretching routine.

I often do this stretch a few hours after a long run and have often found myself doing it in the early hours when I have woken up with an aching back after too many miles on a Sunday morning. For those who practice yoga it will be a familiar one but it is relatively simple with a lot of benefits.

Cat Pose — Marjaryasana (mahr-jahr-ee-AHS-uh-nuh) / Cow Pose — Bitilasana (bee-tee-LAHS-uh-nuh) 

• Start on hands and knees with your hands directly under your shoulders, and knees directly under your hips. 
• Point your fingertips forwards and knees hip-width apart. Centre your head in a neutral position and soften your gaze downward.
• Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
• Broaden across your shoulder blades and draw your shoulders away from your ears.
• Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
• Release the crown of your head toward the floor, but don’t force your chin to your chest.
• Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
• Repeat 5-20 times.

Benefits of the Cat – Cow Pose

• Improves posture and balance.
• Strengthens and stretches the spine and neck.
• Stretches the hips, abdomen and back.
• Increases coordination.
• Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
• Creates emotional balance.
• Relieves stress and calms the mind.

For any questions on stretching please do not hesitate to get in touch.

Cat                                                                                          Cow