Cat-Cow Yoga Pose (Chakravakasana)

Hardly any yoga class is complete without the presence of a cat and a cow. It's a true miracle cure for back pain and tension. By alternating between a hunched back and a hollow back, you'll release all tension and become completely at peace with yourself. If you sit at a desk a lot for work, this yoga exercise will help you quickly relieve tension in your back.

We'll explain the asana step by step and demonstrate its benefits. We'll also show you various variations so you can practice the exercise while sitting or standing.

Cat-Cow Exercise: the Effect

Beginners and advanced yoga practitioners alike benefit from the Cat-Cow pose. It's an effective exercise for easily mobilizing the back and quickly releasing tension.

This is how the cat-cow exercise works:

• Tensions along the spine are released
• Back is strengthened
• Joints are strengthened
• Back pain is relieved
• the body becomes more flexible
• the lungs become freer
• the neck and neck muscles are relaxed

Cat-Cow Exercise

Important: If you have neck or cervical spine problems, you should keep your head straight throughout the exercise.

1. First, assume the quadruped position. Place your hands below your shoulders. Spread your fingers wide to ensure a stable stance. Ideally, your body weight should rest on your thumb and index finger.
   
   
2. Now place your feet hip-width apart on the yoga mat . Your thighs should be directly below your hips. Make sure your weight is evenly distributed between your hands and knees.
3. Your head forms an extension of your spine, and you look down at your mat. Your back is in a neutral position.
4. Take a deep breath and begin the cat pose. With your next exhalation, round your back, vertebra by vertebra. Try to pull yourself toward the ceiling as far as possible. As you do so, pull your head toward your chest and tilt your pelvis.
   
   
5. Now take a deep breath and assume the opposite position, the cow pose. Arch your back downward, pull your shoulders back slightly, and raise your head as far as you feel comfortable. Your gaze should be directed upward.
   
   
6. Exhale consciously and return to Cat Pose. With your next exhalation, return to Cow Pose. Repeat the exercise a few times, making sure you're in the flow.

Cat-Cow sitting

Even while sitting, you can do something good for your spine with this yoga exercise! If you have knee problems, this is a good alternative. The great thing is that you can do this exercise almost anywhere. Whether in the office , in the car, or on the train: your back and spine will appreciate the relaxation.

This is how cat-cow works while sitting:

1. Sit up straight and place your legs parallel to each other. They shouldn't touch.
   
   
2. Your arms are completely relaxed. Rest your hands comfortably on your thighs.
   
   
3. Inhale consciously and slowly arch your back. Once you've reached this position, raise your head and look toward the ceiling.
   
   
4. Exhale consciously and round your back. Round your back, vertebra by vertebra. Lower your head and look toward your belly button.
   
   
5. Repeat the process several times until you feel relaxation in your back and neck. End the exercise by inhaling and sitting upright in the chair, just as you did at the beginning.

Cat-Cow standing

If you want to practice the yoga exercise while standing, there is also a variation here:

1. Place your feet slightly apart, knees slightly bent. You should have a firm stance on the floor or mat .
   
   
2. Now raise your arms to your sides at shoulder height. Bend your arms and point your forearms upward at 90 degrees, palms facing inward.
   
   
3. Inhale consciously and slowly arch your back. Pull your shoulders back and down, opening your chest.
   
   
4. Exhale consciously and round your back, vertebra by vertebra. Stretch your arms forward at head height, hands fanned out, and fingertips lightly touching.
   
   
5. Repeat the yoga exercise several times and then return to a neutral position.

What are your experiences with the cat-cow pose? Did it help you relieve pressure on your spine and back pain? We look forward to your comments!