At the mention of the animal with which a woman associates itself, a cat immediately comes to mind. Due to its waywardness, independence, savagery. In this woman sees herself. And we will talk about cat asana.
The benefits of cat asana
This is a very useful asana for the spine, it develops flexibility, which, first of all, the cat possesses. Asana strengthens the muscles of the back, reduces body fat, improves blood circulation in the lumbar region. It is especially useful for women, as it treats gynecological diseases.
When performing this exercise, the flexibility of the spine and its lumbar spine develops, and the joints of the arms are liberated. There is a massage of internal organs, improves the work of the cardiovascular and respiratory systems. Respiratory organs are strengthened.
Technique performing cat poses
Starting position - Vajrasana posture: sitting on your knees, back straight, legs together or apart, arms freely lowered along the body. Lean forward, stretch your arms and lean on them without bending your elbows. Your arms should be at shoulder level, and your knees should be at hip level. After the pose is accepted, relax your back, it should be straight. Fingers should be wide apart, in contact with the floor and look forward. Heels look to the floor. Direct your gaze to the floor. This is a cat pose.
While inhaling (abdominal breathing), filling your lungs with air, bend your back as much as possible and push your hands off the floor. Do it slowly, starting with the tailbone. The back flexes, the chest opens. The head rises simultaneously with the backbend. Try not to strain your neck.
On the exhale, lift your back up, head down, chin to the throat. Hand repulsion from the floor also occurs. The stomach is drawn into itself, removing air. Look in the navel.
Now we make dynamic movements with a full breath, arching our back, flexing with full exhaustion. Movement occurs in the same rhythm. Try to carry out movement and breathing as slowly as possible, with full awareness of this process.
The goal of the asana is to achieve the duration of each movement of the back up and down for at least five seconds. The number of repetitions of this asana should correspond to how the body feels. Ten full cycles are enough.
Then you can make turns on the sides. The head goes in the same direction as the pelvis. Eyes look at the pelvis.
Asana of the sinking cat and the asana of the tiger
For the development of flexibility is well suited posture cat. The pelvis remains perpendicular to the floor, at a 90 degree angle. Chest falls to the floor. Eyes can be closed. Put your head on your forehead or chin.
From the pose of the cat, you can go to the asana of the tiger. The knees move together. When you breathe in, one leg moves forward, the head goes down, the leg touches the forehead, the back is rounded. Then, without stopping as you exhale, with a swinging movement, the leg is thrown back along with the lifting of the head upwards, and the back is arched. There are several cycles of at least five. Repeat the same with the other leg. Everything is easy to do on the rhythm of breathing.
Upon completion of the exercises, you can go into relaxation in the pose of a child, with your head down on your knees, arms back, your head to the floor.
This position refers to the main in yoga. It is often used as a warm-up to subsequent more complex twists. Performing this pose regularly will add feline grace and flexibility to you.