The cat-cow pose is a gentle, simple pose that includes backbend stretches and helps mobilise the spine as well. This pose helps stretch your torso, shoulders, and neck. It helps the core muscles to engage and relax, helping them work and strengthen.

This yoga pose focuses on various muscle groups like erector spinae, rectus abdominis, triceps, serratus anterior, and gluteus maximus.

You can follow these steps:

  • Go on all fours

  • Your wrists go underneath your shoulders, and your knees should be placed underneath your hips

  • Make sure you balance your weight evenly on all fours

  • Breathe in and look up, let your stomach drop down toward the mat

  • Breathe out and tuck your chin into your chest, draw your navel toward your spine, and your spine should be arched towards the ceiling

  • Maintain focus while you practise this pose

  • Focus on releasing tension in your body

  • Hold the pose for at least one minute

The child's pose may be helpful for your hips and back, relaxing them and allowing them to stretch. In this pose, you will have to kneel and sit on your knees.

Lean forward while keeping your buttocks on your heels, and rest your forehead on the floor. Place your arms next to your legs, palms facing up. Try to inhale and exhale slowly and deeply. Complete at least eight breaths.

If you find it difficult to rest your forehead on the floor, give this a try. Kneel and sit on your knees with your knees slightly apart. Lean forward and fold your arms in front of you on the floor. Now rest your forehead on your arms and continue inhaling and exhaling.

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