A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten, and the future worth living for.
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Cat-Cow Vinyasa

Begin on all fours with your hands directly underneath your shoulders and your knees beneath your hips. Keep your neck aligned, as the natural extension of your spine. Think of your spine as a straight line and try to visualize the line extending forward through the crown of your head and backward through your tail bone. This is a neutral spine and the starting position.

Inhale while raising your head and depressing your spine so that your back becomes concave. Drop your belly and gaze toward the ceiling. This is Batilasana or Cow pose.

Now exhale while lowering your head and stretching your spine upward. Round your spine and drop your head, gazing toward your navel. This is Marjaryasana or Cat pose.

This completes one repetition. Perform 5 to 10 repetitions, taking care to not strain. After your final exhale, return to a neutral spine.


This asana improves flexibility of the neck, shoulders and spine. It is a great release for tension in the lower back. This pose activates the third chakra or Manipura, which is represented with the color yellow and is located on the solar plexus. This chakra is directly tied to emotions, starting with the relationship you have with yourself.

*This pose can be safely practiced during the first six months of pregnancy.

How to Perform the Asanas (postures)

The term "asana" means steady pose, and each asana consists of three stages: coming into the pose, holding it, and coming out of it. Asanas are designed to release tension from different areas of your body and increase flexibility. It is important to merge your poses with your breath. Learn to stay with the flow of your breath to stay with the feeling of the pose.

Asanas are usually begun by sitting still and breathing slowly and deeply as you concentrate your mind and center yourself. Your movement and breath should be coordinated, so that the two become one and the same. Allow your breath to guide your movement and your stretch. This will enable you to pay full attention to the flow of your breath and let your breath lead you into the feeling of the pose. It will also make you more sensitive if you need to go further into a pose or stretch and how long you need to stay in that pose. Always release your body from an asana with as much grace and control as you used to come into it.


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