Forward folds also strengthen and stretch the muscles in the legs, hips, and spine. To protect the lower back, keep your knees slightly bent when doing the pose. It can feel nice to fold halfway over while holding onto a counter top, the back of the couch, or your stroller or grocery cart handles.
Cat Cow can be performed on the floor, on all fours, or seated in a chair or on a stability ball. It is a simple sequence where you round your back and press the space between your shoulder blades up if you’re on all fours, or into the back of the chair if you’re seated. Exhale as you round, like a cat. Then, inhaling through the nose, raise your forehead and arch your back, like a cow. Keep your core engaged by tucking your tailbone forward a tiny bit.
This simple pose comes from the Yin Yoga practice and helps to open the body’s lower meridians. The six meridians that begin and end in the lower body are the Liver, Gall Bladder, Kidney, Urinary Bladder, Spleen, and Stomach. By simply kneeling, tucking your toes under, and sitting back towards your heels, you can gently release these lower meridians through a toe squat.
