The extended cat yoga pose is a variation of the cat pose, also known as Marjaryasana. It is a gentle flow between two poses that warms up the body and brings flexibility to the spine. Here are the steps to perform the extended cat yoga pose:
1. Begin in a tabletop position with your hands and knees on the floor, shoulder-width apart and your knees directly below your hips
2. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow”
3. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat”
4. As you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor into cat position.
5. Actively press the floor away and feel the stretch in the back body.
6. Inhale and come back into your neutral starting position.
To make the extended cat yoga pose more challenging, you can try extending out leg in cow pose and then drawing back and the knee to nose in cat pose. This variation turns the cat-cow sequence into a core awakening exercise.
The extended cat yoga pose is a great pose for beginners, and there should be no pain and very little discomfort when performed.
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