PRACTICE

Cow & Cat chair pose

FOCUS

• Cow Pose: on expansion of chest

• Cat Pose: on contraction of shoulders

BENEFITS

• A good warm up to begin Doyogame practices.

• Cow pose stretches the front torso and neck.

• Cat pose stretches the back torso and neck.

• Both provide a gentle massage to the spine and abdomen organs.

SAFETY MEASURES

• With a neck injury or cervical spondylitis, avoid dropping head down in cat pose.

• Do not hold your breath at any given point.

METHOD

1. Begin in Yogame posture. Palms placed firmly on thighs.

2. Move forward on your seat, place palms behind and double lock your fingers (refer image ***). Elbows remain straight throughout the practice. While inhaling, lift your chest outwards, drop your head behind. Chin facing the ceiling with mouth closed.

3. Unlock your hands, straighten your back, bring your neck in centre and place palms on knees. While exhaling, curve your spine inwards and drop your chin to the chest. A slight contraction in the stomach is natural. This is one set.

1. Once done, come back to yogame posture.

DURATION

Practice for 5 to 6 sets.