9. Cat Pose
Cat pose (Marjaryasana) is one of the most popular and effective yoga stretches.
- Begin in a tabletop pose, keeping your head and neck in a neutral position.
- Inhale deeply. As you exhale, round your spine upwards toward the ceiling. Your shoulders and hips should not move that much from the starting position. Allow your head to release towards the floor, but do not drive your chin to your chest.
- Inhale and bring your body back to the tabletop position.
- Repeat 5-20 times.
10. Cow Pose
Cow pose (Bitilasana) is often combine with cat pose as they flow naturally into each other.
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- Begin in a tabletop pose, keeping your head and neck in a neutral position.
- Inhale deeply. As you inhale, arch your spine upwards toward the ceiling. Your shoulders and hips should not move that much from the starting position. Allow your head to release towards the floor, but do not drive your chin to your chest.
- Inhale and bring your body back to the tabletop position.
- Repeat 5-10 times.