The Cat

After the Cobra stretch it is important to continue to fully stretch and relax your spine and back. The Cat stretch flexes and stretches your back all along the length of your spine, building greater flexibility and encouraging healthy alignment. This stretch is also especially good for people with tight or sore lower backs. If you wake up in the morning with a stiff back, this is a wonderful stretch to do first thing, even before stepping into the shower.

1. Kneel on the floor with your knees just under your hips and your hands lined up with your shoulders. If your knees are stiff or tender, place a folded blanket under them. Turn the palms so your fingertips point directly ahead. Straighten your spine and neck so that your eyes are directed at the floor beneath you.

2. Take a deep breath, and as you exhale, curl your back, just like a stretching cat. Tuck your chin to your chest to round your neck and upper back, and gently tuck your pelvis under your hips. Press your palms against the floor so your arms are straight but not locked at the elbows. Take several slow, deep breaths.

3. Now, while inhaling, slowly flatten your back, raise your chin to look straight ahead and gently arch your spine to create a small dip in the middle back. Stretch the front of your neck without hyperextending it and allow your shoulders to pull away from your ears to create more length in your neck. Hold the stretch for several seconds while breathing deeply and feeling the stretch down the length of your spine. Keep your elbows straight and your head relaxed.

4. Take a full, deep breath and, as you exhale, slowly move into the rounded stretch again, curling your back toward the sky. Repeat the rounding and arching sequence three times slowly.