In this short, Dr. Ivan Bracic, DC, clinical director at Novaré Injury Care and Rehab in Fort Myers, shows how to set up and move through cat and cow pose. He covers where to place your hands and knees, how to grip the mat, and how to pair a deep breath in with cow and a slow exhale as you round into cat.
Read the full guide: 5 Ways to Decompress Your Spine at Home and What to Avoid →
Video Transcript
When you're doing cat and cow pose, you want to start with your hands directly underneath your shoulders and your knees directly underneath your hips. Spread those fingers, activate those fingers. Get a good purchase of the mat.
Then, when you begin, let's start with cow. You're going to take a deep breath in, letting that belly drop and bringing your head up, and energize.
And when you exhale, you are rounding your back all the way up, doing it slow and deliberately. And then again, coming back into cow pose.
That's how you should do your cat and cow.
Read the full guide on simple ways to take pressure off your spine at home →