You've probably seen a cat on all fours stretch its spine upward and look back to its legs, which happens to be the exact yoga instruction for a cat pose.
This similarity in movement has prompted the naming of many yoga poses. Birds are quite common namesakes. Postures called rooster, peacock, crow, heron, pigeon and eagle are used. Other animal names include tortoise, crocodile, cobra, fish, scorpion, locust, dog, lion, horse, cat, cow and camel.
Step 1
Start your practice with a cat/cow pose to release tension in your body, especially your spine, and connect with your breath. From your hands and knees, take a deep breath as you look forward and reach your seat back for a cow pose. Exhale and curve your spine upward as you look back toward your thighs in a cat pose. Repeat four more times.
Step 2
Do downward-facing dog to get a good stretch in your arms, legs and spine. Keeping your hands on the floor at the front of your mat, tuck your toes under and reach your butt up to the ceiling so your body is in an upside-down "V." Hold for five full breaths.
Step 3
Move your shoulders over your hands so that your spine lengthens forward and slowly lower to rest your belly on the floor with your arms by your sides. Exhale and raise your head, chest, shoulders and arms off the floor, all at the same time, for the locust pose. Hold for as long as you can. The locust pose stretches your spine and alleviates lower back pain.
Step 4
Place your hands next to your chest flat on the floor, your elbows directly behind them. Point your toes straight back. Inhale and come up into the cobra pose by lifting your head and shoulders off the floor. Hold for a few breaths to tone your spine and expand your chest. Exhale into a downward-facing dog.
Step 5
Kneel on the floor and sit back on your feet with your toes pointing back. Spread your fingers out wide and, with palms facing down, place your right hand on your right knee, left hand on left knee. Open your mouth wide and stick out your tongue, trying to reach the bottom of your chin. Now, you are in a lion pose, roaring like a lion. Hold for 30 seconds as you breathe through your mouth. This pose relieves facial tension and helps gets rid of bad breath.
Things You'll Need
- Yoga mat
- Comfortable clothing
References
- holisticonloine.com: Yoga Postures
- "Light on Yoga"; B.K.S. Iyengar; 1976
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