Vinyasa Yoga incorporates movement into yoga as opposed to other types of yoga, such as Hatha, which focuses on stretching in more or less static poses (asanas). The two poses I have covered so far, the Downward Facing Dog and the Cobra, are examples of static poses. Today we’re going to mix it up by incorporating a little movement into your yoga routine.
The Cow Pose
To begin, position yourself on your hands and knees so that your arms and legs are perpendicular to the mat and your back is parallel with the mat. This is also called the Table Pose.
To begin the stretch, slowly inhale while stretching your hips and sitting bones back and up. So, you should be pulling your navel forward while at the same time stretching the hips and sitting bones backwards. In doing this, your chest should naturally open up. Your head will be facing straight ahead and your back will be stretched in a concave position. You should feel a stretching of your lower back, extending through your spine and into your neck.
The Cat Pose
By incorporating the Cow Pose with the Cat Pose we are adding flow and movement into the stretching. As mentioned above, this is the practice of Vinyasa.
In this scenario, the beginning of the Cat Pose will actually be the ending of the Cow Pose. That is to say, you will naturally flow into the Cat Pose from The Cow Pose.
At the end of your stretch in the Cow Pose, slowly exhale while arching your back towards the ceiling. At the same time you should also pull your naval in to help extend and stretch your lower back. Your head should naturally follow the curvature of your spine in a relaxed way (i.e. it will be facing down towards the floor at the highest point of the stretch).
To end the vinyasa, exhale back into the Table Pose.
Benefits to Doing this Vinyasa
There are numerous benefits to doing these two poses in conjunction with each other:
- By flowing between the Cat and Cow Pose, you will gently massage your spine and inner organs in the belly area
- Helps in stress reduction
- Strengthens core
- Helps in reduction of lower back pain
- Helps in stretching of the hips
I’m Nate, a writer, mindfulness practitioner and student of the inner workings of the mind.
