Enhance posture and spinal well being with Yoga’s Cat-Cow stretch or Chakravakasana

The Covid-19 pandemic and subsequent lockdowns had a catastrophic impact on people’s livelihoods as they balanced work, family responsibilities and chores while in the four walls of their home, leaving little or no time to do Prioritize training. Frequent numbness, tingling in the hands after all those hours of rigorous typing, obesity, lower back stiffness, and cervical pain are some of the most common health risks reported by office workers who sit at their desks for long periods of time or work from home.

Here are the steps and benefits of Yoga Cat-Cow Stretch or Chakravakasana that are very helpful for people with a busy schedule:


Also known as the cat-cow stretch, this yoga asana targets the spine and abdominal muscles. The spine is moved from a rounded position (flexion) to a curved position (extension).


Stand on all fours to form a tabletop with your back with your hands and feet away from your legs. Keep your arms perpendicular to the floor and place your hands flat on the floor, just below your shoulders, while keeping your knees hip-width apart.

Curl your toes under and tilt your pelvis back so that your tailbone is high. Without moving your neck, let this movement pass from your tailbone down your spine as you drop your stomach.

Pull your navel in and keep your abs against your spine. Now take your gaze gently towards the ceiling without cranking your neck.

All that bulge was for the cow pose as you inhale and now to round off the cat pose, exhale, and let go of the toes that you had curled up. Tuck your tailbone in, tilt your pelvis forward, and let this action move your spine back up to naturally round it.

Pull your navel towards your spine, lower your head, and focus your gaze on your navel. Adjust the movement to suit your own breath, repeating the cat-cow stretch for 5 to 10 breaths each time you inhale and exhale.


In addition to providing back support and pain relief, this exercise helps maintain a healthy spine during those long hours of work in front of a computer screen by improving blood flow to the intervertebral discs in your back. The calming posture works as a good stress reliever and not only helps improve posture and balance.

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