Yoga 101: Cat Pose (Bidalasana)

12/21/2009 | 12:00 AM

The Cat pose flexes the spine and stretches the back and shoulders. It’s also great for relieving neck tension and backaches.

Directions:

Start on your hands and knees, with your knees hip-distance apart. Your hands should be beneath your shoulders, with your fingers fully spread and the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor.
On an inhale, move your head and neck upwards and outwards. Expand your chest and arch your lower back, like a cat.
Exhale as you reach full extension and start to move backward, rounding your spine and letting your head drop downward between your shoulders.
Repeat 2-3 times.