Prenatal Yoga: Cat Cow variations for back

Cat-Cow is a gentle sequence of two poses that stretch the spine and prepares the body for activity. A wonderful way to start off any yoga practice is with a round Cat Pose to Cow Pose. This Cat-Cow pose helps to relieve back pain and also helps to strengthen the back during pregnancy. Yoga expert Mansi from Rutland Gate Studio shows us how to do Cat Cow variations for back and how it helps the pregnant women.

How to:
1. Start by coming onto all fours on the mat, palms in line with the shoulders and knees in line with the hips.
2. Look forward, focusing on a point in front of you.
3. As you inhale, lift your right arm and left leg up off the ground.
4. Exhale and bring them back down.
5. Now, as you inhale, bring your left arm and right leg up off the ground.
6. Exhale and bring them back down.
7. You can repeat this five times on each side.
8. If you feel unbalanced, you can tuck your toes as you lift your leg and arm off the ground.
9. For the second variation, again, start by coming onto all fours on the mat, palms in line with the shoulders and knees in line with the hips.
10. Slowly, lift the right leg up and bend as you inhale.
11. As you exhale, bring your leg back down.
12. With your inhale, bring your left leg up and bend.
13. Exhale and drop your leg back down.
14. Make your hip is not moving to the side as you lift your leg up.
15. Repeat this a few times on either side. Finally, relax.

Why to:
1. Relieves back pain in pregnant women.
2. Strengthens the back.
3. Improves posture and balance.
4. Strengthens and stretches the spine and neck.
5. Stretches the hips, abdomen and back.
6. Increases coordination.
7. Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
8. Creates emotional balance.
9. Relieves stress and calms the mind.

Best time:
You can do this as many times as you want throughout the day.







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