Cat Pose for Beginners

1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
2. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
3. Look straight ahead.
4. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
5. Hold the Cat pose and take long, deep breaths.
6. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
7. Hold this pose for a few seconds before you return to the initial table-like stage.
8. Continue five or six rounds before you come out of this yoga posture.

Cat Pose Benefits

• Brings flexibility to the spine
• Strengthens wrists and shoulders
• Massages the digestive organs and improves digestion
• Tones the abdomen
• Improves digestion
• Relaxes the mind
• Improves blood circulation