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Target Benefits – Increases spinal flexibility, strengthens the back and arms, tones the buttocks and hamstrings.
Cat Stretch (Marjariasana or Bidalasana)
Begin on your hands and knees, ensuring that your hands are in line with your shoulders and your knees are in line with your hips. Engage your core muscles and exhale, and as you do so arch your back and tuck your chin into your chest, as shown.
Then as you inhale, hollow your back and lift your chin as you do so.
Hold the pose for 2 seconds, before releasing and repeating in a flowing movement.
Points to note:
– Don’t perform this stretch if you have wrist or knee problems.
– Hands, knees and feet do not move.