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Restorative yoga poses and hatha yoga stretches

English name: Cat Stretch Pose
Sanskrit name: Marjari-asana

Difficulty level: Basic

Technique

1. Come into a kneeling position.
2. Lean forward and place your hand on the floor, fingers facing forward.
3. Check your alignment, that your back is straight and lengthened with your hands directly below your shoulders and your knees directly below your hips. Keep your arms straight throughout the pose.
4. Exhale as you raise your head, lifting your ears away from your shoulders. Oll your hips back, curve and push your spine towards the ground. Hold your breath out as you hold the pose for 3 -5 seconds.
5. Inhale.
6. Exhale as you lower your head, shoulders close to your ears. Roll your hips forward, curve and raise your back up.
7. Hold your breath out as you hold the pose for 3 -5 seconds.
8. Repeat the sequence for 10 rounds.

Breathing

• Exhale as you hold each position.
• Inhale between positions.

Benefits

• Anatomical - improves the strength and flexibility of the neck, shoulders and your entire spine. Effective in the release of menstrual cramps.