Expert Support
Hello MS Village! Here are this week’s Yoga exercises. Just simply follow the directions below and enjoy a healthier and more active life.
Cat & Cow Stretches
Begin on your hands and knees, creating a “table” with your body. Position your wrists under your shoulders with all fingers spread wide; knees in line with your hips and relax the tops of your feet on the floor.
If you have pain or discomfort in your knees/shins/feet, place a folded blanket under your knees and shins. Sense the length in your spine, from the crown of your head all the way to your tailbone.
Take a few breaths here feeling your strength and stability. On your next inhale, as you move through each vertebrae of your spine, allow your belly to rest down toward the earth, and allow the chest to open and your head to naturally look up.
Stay strong on your arms and legs. Now with the exhale, move again through the spine in the opposite direction and sense your back rounding up to the sky, while your head naturally folds downwards.
Allow your breath to guide the rolling movement. Do this slowly. Enjoy the Cat & Cow stretches for as long as it is comfortable, take as many rests as you need.
This exercise can also be done sitting upright in a chair; follow the same instructions for the gentle rolling motion.
The Cat & Cow pose lubricates the spinal column, strengthens the core and is excellent for relieving lower back pain.
