This "Yoga Minute" Video: Seated Cat/Cow Pose is good for anyone having trouble getting to the floor or if you're seated for many hours, this pose will help get fluid flowing to the joints from the neck to the hips.
Sit so your back is not against the back rest of your chair and your head is over your heart, shoulders over your hips and knees over the heels. If you have short legs you may need blankets or props under your feet and if you have long legs put blankets or props on the seat of the chair to get the upper legs parallel to the floor with the knees at a 90 degrees angle.
Begin by putting pressure on your thighs with your hands to elongate your spine, starting with Cat pose, exhale with belly going to your spine and your back toward the chair. Simultaneously round the shoulders forward with the head dropping. Then follow with Cow pose by inhaling and bringing the belly forward with sternum and chest coming forward and up with the shoulders coming back and head coming up and back, putting the back in a back bend.
If you have a neck injury or pain let the head remain as an extension of the spine, not letting it drop and lift.
Benefits: Helps with seated posture, stretches the spine and neck, massages the spine, back and internal organs by moving front to back, opens the chest to allow more breath to come in, The movement with the breath relieves stress and tension as well as calms the mind and nerves.
These videos are designed for inactive beginners, seniors, baby Boomers and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page "Yoga Chuck”.
All poses should be a No Pain No Pain practice and avoid having discomfort. How long to hold the pose: If pain is above a 5 on a scale of 0-10, then only hold the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can hold the pose 30 seconds to 1 minutes. Listen to your body and make adjustments as needed. Explanation: If you're pain level is above a 5 then the muscles are actually tightening to protect themselves, so you will no longer be stretching them. This is why you should come in and out of the pose multiple times in order to get a stretch with pain level above a 5.
Happy & Health,