Stretchy Sundays: Cat-Cow Stretch :)

Aloha Everyone:)

What better way to start off your relaxing Sunday than with stretching!!  This weeks featured Stretchy Sundays Stretch is the well known Cat-Cow Stretch!!  The Cat-Cow Stretch is a great stretch for everyone and should be done on a regular basis:).  The benefits of the Cat-Cow Stretch are as follows:

    -  Improves posture and balance
    -  Strengthens and stretches the spine and neck
    -  Stretches the hips, abdomen and back
    -  Increases coordination
    -  Massages and stimulates organs in the belly (like kidneys and adrenal glands)
    -  Creates emotional balance
    -  Relieves stress and calms the mind

As you may have noticed not only are these great benefits for Pole Dancing but also for everyday life!  Now, let's get into the proper ways to do the Cat-Cow Stretch!

Begin with your hands and knees in Table Top Pose making sure your hands are directly under your shoulders, your knees are directly under your hips and your spine is in a nice neutral position (not arching your back just yet).  Let your neck be long and eyes looking towards the ground.  Stabilize your shoulders blades by drawing them down your back.

Once you have gone into the Table Top Pose you will go into the Cow position.  While you inhale lift your sit bones upward, press your chest forward and engage your core.  Lift your head and look forward while relaxing your shoulders away from your ears.

As you exhale you will go into the Cat Pose.  All at the same time round your spine upward, tuck your tail bone, draw your pelvis bone inward and engage your core.  Release your head towards to floor without forcing your chin to your chest (which can cause injury so try to keep your head in line with your torso through out the Cat-Cow Stretch).

Go back and forth between the Cat and Cow Pose matching it with your breath.  Inhale into Cow and exhale into Cat.  Do it about 2 - 4 times each for Cat and Cow making sure you are evenly distributing your weight between your hands and knees.  After your final exhale into Cat Pose end the stretch in the Table Top Pose.

After you do this a couple times it will start to all come naturally with pairing the breath with your movement.  You will start to feel the benefits after doing this stretch consistently.  The great thing about this stretch is that it can really be done anywhere you have a flat surface!!

Get your stretch on today and make it apart of you routine as well to feel all the awesome benefits.  Have a great day!!!