1. Cat style
Caterpillar definition:
Cat pose is one of hatha yoga poses, which imitates the posture of animal cats when stretching and bending, hence its name. When a cat wakes up, it always comes to straighten its front legs and then stretch forward. "Cat style" is to imitate this action of a cat.
Asana effect:
Practicing cat posture can fully stretch the back and shoulders, improve blood circulation and eliminate pain and fatigue; The spine is properly stretched to increase flexibility. Dynamic cat posture can enhance the flexibility of the spine, is a very good warm-up action, and is also very effective in eliminating back stiffness and fatigue.
Practice method of asana:
A. At the beginning of kneeling posture, legs are spread to the same width as buttocks, legs are parallel, pelvis position is correct, and buttocks position is correct;
B. Bend forward, straighten your hands, straighten your arms, keep your shoulder above your elbow, and don't overstretch your arms;
C. Keep thighs and arms vertical to the ground;
D. Don't lean down, tighten your abdomen and hips, and keep your waist level.
E. move from the coccyx to the lumbar, thoracic and spinal vertebrae. When exhaling, the coccyx begins to retract inward, the muscles of the buttocks tighten, and the spine arches one by one until the cervical vertebrae and buttocks tighten. Wear glasses to look at the abdomen and keep breathing naturally. Don't hold your breath.
F. Inhale, starting from the coccygeal vertebra again, and working up the spine step by step, reaching the thoracic vertebra and cervical vertebra. Look up,
G. If your wrist is uncomfortable during the period, you can put a thick towel or blanket under your heel.
H. dynamically practice this cat pose, repeating it for 20 times, arching+pressing the back and spine is a complete exercise.
Pregnant mothers are prone to nausea and vomiting, breast pain, indigestion, stomach acid and stomachache, frequent urination and other symptoms, which makes us emotionally unstable and easily agitated. We can try to practice dynamic cat posture to help ourselves through the uncomfortable period.