Do the Cat Pose in Yoga

The Cat Pose, or Bidalasana, is a pose that helps increase flexibility in your spine. When practiced regularly, this pose can help alleviate back pain. It also stretches your neck and helps to stimulate your abdominal organs.

Steps

Getting in the Starting Position

  1. Get on your hands and knees on your mat. Keep your hands directly beneath your shoulders and your knees directly beneath your hips.
  2. Spread your fingers. Your middle finger should be facing forward. Gaze at the floor.

Performing the Pose

  1. Breathe in deeply. On an exhale, gently pull your abdominal muscles backwards and towards your spine. Tuck your tailbone down and under. Gently contract your glutes.
  2. Press down firmly with your hands. This will take unnecessary pressure off your shoulders.
  3. Press the middle of your back towards the ceiling. Your spine should be rounded upwards.
  4. Curl your head inwards. Look at the floor between your knees. Don't force your chin to your chest. Repeat 10 to 20 times.
  5. Release by sitting backwards on your heels with your torso upright.

Tips

  • This exercise can be performed in an airplane seat or office chair as well. Place your feet flat on the floor and your hands on a table, chair, or wall in front of you. Perform the same movements with your spine as you would if you were on your hands and knees.
  • To lessen the strain on your wrists, perform this exercise with your forearms on the floor.

Things You'll Need

  • Yoga Mat

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Sources and Citations

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