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Cat Cow Yoga Pose for Lower Back Pain

Yoga has many simple exercises that give you relief from transitory and chronic aches and pains. To overcome even transitory aches, we normally take pain killer medicines and pay innumerable visits to the physician for prescription medicines. But if we start doing the relevant yoga exercises, we can avoid taking medicines at least in the case of simple ailments like backaches, stiffness in the joints, neck etc.

The Cat-cow pose is a one of the simplest yoga exercises that you can consider doing. You can start doing it from a kneeling position. Kneel in way that your inner thighs rest on your calf muscles, and your buttocks rest on your heels.

Now inhale deeply, and as you exhale shift to a position of being on all fours. Ensure that your knees and palms are directly in a straight line, so that your spine is not curved to either the right or left. Your shoulders also need to be directly above your palms, and your hips above your knees.

Place your feet in a way that your toenails touch the floor and your toes point away from you. Ensure that your spine in straight. In this position, engage your abs just about to pull your belly button inwards and ensure that your head is aligned with your spine and tailbone, allowing for the natural curvature of your spine.

Now inhale, and lower your head slightly and curve your back upwards. The center of your back is the highest point in your posture. Draw your belly button inwards as you do this. Bring your head closer your pelvis. Lift the space between your shoulder blades as you stretch your shoulder blades away from each other. This represents the cat part of this pose, as it mimics the way a cat raises its back to stretch itself, and also when it is furious and ready for a fight.

Pause at this position for some time, between one and three breaths and then exit this step by relaxing your spine and coming back to the neutral position once again.

Now inhale and drop your belly down as you curve your spine downwards. Now your belly button is the lowest point in your abdomen. Curve your neck upwards and turn your head up slightly. When you do this, ensure that your arms are not bent from the elbows. This represents the cow part of this pose and mimics the way cows stretch themselves by curving their backs downwards. Doing this simple exercise regularly can help you in overcoming transient and chronic backaches.

Sources:

Yoga for Back Pain – Cat-Cow Pose – Yoga Pose for Spinal Alignment

http://backandneck.about.com/od/yogaforbackpain/p/yogabackpcatcow.htm

Yoga for Lower Back Pain: Cat Cow Yoga Pose for Lower Back Pain

http://www.backpain-advisor.org/low-back-pain/yoga-for-lower-back-pain-cat-cow-yoga-pose-for-lower-back-pain

Cat Cow Yoga Pose for Lower Back Pain

Yoga for Lower Back Pain: Cat Cow Yoga Pose for Lower Back Pain

http://y-o-g-a.com/yoga-for-lower-back-pain-cat-cow-yoga-pose-for-lower-back-pain.html