step by step1Sit in Vajrasana. Lift the buttocks and get on all fours, supported on your hands and knees. The fingers point forward.
2The knees are slightly separated and aligned directly under the hips.
3The arms are tense, and the wrists and shoulders aligned perpendicularly with the ground. The head is in a neutral position and the gaze is on the ground. This is the neutral starting position.
4Upon exhaling, round your back towards the ceiling and let your head fall. The gaze is brought toward the bellybutton and the abs held in.
5Upon inhaling, the spine unrolls, the back regains a neutral position and the gaze comes back to the ground. Make sure you maintain your shoulders and knees in the starting position.
6There are different options for the next part. For example: cat with a hollow back, cat with arounded back.
- Massages the spine and belly organs.
- Stretches the back and neck.
contraindictions and warnings
- In the case of a neck injury, keep your head in line with the spine.