Daily Rituals for Self-Care V: Your Everyday Stretch Routine
This article is the fifth installment of our 6-part series “Daily Rituals for Self-Care.” . Check out the past articles here.
The Cat-Cow Flow: your everyday stretch routine
Our bodies are designed to move. Any physical activity such as walking or exercise activity have been long known to have numerous benefits on body and mind wellbeing. During these difficult times it may be difficult to obtain an adequate level of movement because while staying home our options are limited. Sedentary life may make our bodies feel stiff.
However, there are many great ways to keep your body active. We suggest a soorthing yoga stretch flow that help maintain flexibility and release tension.
The Cat-Cow Flow
Cat-Cow pose is gentle flow that warms up the body and supports spine flexibility. It stretches the back, torso and neck and gently stimulates abdominal organs.
1. Child’s Pose:
Child’s pose gently stretches the hips, relieves back pain and calms the mind.
Kneel with your back straight, feet pointing towards each other, keeping your arms by the side.
Sit back moving hips toward the feet and opening knees slightly apart and your head relaxing toward the floor. Stay in this pose for 1-2min.
2. Cat - Cow Pose
From Child’s Pose come onto all fours (table top position)
Bring your knees hip width apart, with the feet directly behind the knees. Place the palms of your hands directly under the shoulders with your fingers facing forward.
In an exhale, spread your fingers wide open, press the whole palms onto the floor, and drop your head down. Your back should look like a cat yawning.
As you inhale start to lift your sitting bones, arch your spine, lengthening the front the front of your body while lifting your chin up. This is one round.
Do 15 rounds once or twice a day.
3- Bridge Pose:
Bridge Pose helps to open the chest, shoulder, strengthen the hip muscle and thighs. It is also beneficial for the spine.
Lay on your back, bend the knees
Place your feet under your knees hip-width apart
Spread your toes and feel the floor under both feet. Keep your hands by the sides of the hips.
In an inhale, lift your hips gently, drawing them up the sky and pressing both feet into the ground.
As you exhale, draw your hips towards the floor and round the spine down the flora vertebrae by vertebrae.
Do 15 rounds.
To finish the flow you can bring your knees towards the chest hugging your both knees with your hands and placing your chin close to the knees. Role gently side to side a few times.