Tiger Pose Chaturanga

I'm sad to say that I've been slacking on my yoga. Guitar Boy and I have been going on bike rides instead. The weather has been so lovely; it's hard to compare an hour indoors doing yoga with an hour (or more) outdoors biking and enjoying the beautiful Towpath. Yesterday, we managed to go 30 miles, much to my dismay because we were utterly wholly unprepared and were practically starving and shaking with hunger by the end of the ride. Next time, granola bars. Yep.

However, when I'm watching TV while winding down at night, I'll do a couple yoga poses during the commercials. Sometimes, I'll do a few quick Sun Salutations, other times, I'll do some twists and seated stretches. Yet other times, I'll do this modified Tiger Stretch I've seen in some yoga sessions but can't find the official name for it. I consider it a sort of Tiger Stretch chaturanga. Chaturangas are an important part of Sun Salutations. It's a yoga push up. What fun!

This modified Tiger Stretch is a vinyasa that includes an Extended Cat Stretch and a yoga push up, finishing with the Tiger Stretch. It's a great way to stretch out your spine and neck. It also strengthens your arms, most specifically your triceps, and it helps build your core. It's incredibly energizing. After I finish my sequence, my muscles are loose and renewed and I feel relaxed.

1. You begin in tabletop pose, (remember from the Cat-Cow Pose.) Stand on your hand and knees, your wrists below your shoulders and your knees below your hips. Keep your back and neck flat and straight and relax your jaw.

2. Then, shift your weight so it centers over your right knee. Inhale and slowly lift and stretch out your left leg. Reach it up while arching your back, lowering your belly down towards the floor, and looking up. This is the Extended Cat Pose.

3. Exhale, with your leg still lifted, soften your back slightly and begin to lower into the push up. Slowly, by bending your elbows back towards your hips, not out to the side, lower your chest to the floor in a mini push up. You will now look like a diagonal line with your leg in the air and your chest close to the ground.

4. Inhale, and slowly push yourself back up into the Extended Cat Pose in number 2.

5. Now, exhale and release your leg. Raise your back, bend your knee as you release the leg and bring it under your body close to your forehead. Lower your head to meet it and stretch your spine in the opposite way from the Extended Cat Pose. This is the Tiger Stretch.

6. Come back to the Extended Cat Pose and repeat 2 through 5 two more times on the same leg. Then, return to the table top pose.

7. Repeat the sequence three times on the opposite leg making sure to center your weight on your left knee first before raising your right leg. 

I do this three times on each leg then move into the Child's pose to relax for a minute. If you don't think you can manage the chaturanga, the push up, you can simply skip steps 3 and 4 and go straight into number 5. Do give it a chance though, you might find it a bit enjoyable!

Note: I am not a doctor or any type of medical/physical professional. My advice is given because it works for me, not because a doctor or professional said so. If you have any questions about your physical ability, please check with your doctor or physician first for all matters.  

Sketch images source

Photo image source

Center Yourself with Cat-Cow Yoga Vinyasa Poses

Vinyasa means synchronizing your movements to your breath. Inhale- move to one asana or pose, exhale- move to another. It's calming to your mind and relaxing to your body. When I'm going through a routine, breathing in and out, I just close my eyes and lose myself in my body. It has never failed to rejuvenate me.

The Cat-Cow sequence is a stress-relieving and emotionally balancing vinyasa routine. I do this whenever I have a free moment and want to stretch out my spine and center myself. Other benefits include: strengthening your spine and neck, stretching your lower torso (e.g. hips, belly, and back,) stimulating organs in your abdomen, and improving your overall balance and posture.

You begin in Tabletop pose. Stand on your hands and knees with your wrists and elbows directly below your shoulders and your knees directly below your hips. Stretch and space out your fingers so you feel very grounded through your hands. Point your toes back throughout the sequence. Keep your spine flat in a "neutral" position and relax and elongate your neck, looking at down at the floor. (image credit)

As you inhale, move into the Cow pose. Arch your back, lowering your belly towards the floor, and lifting your tailbone upwards while pressing your chest forward and up. Face towards the ceiling. Relax your shoulders from your ears. Try to do most of the movement in your upper back, allowing the rest of your body to follow suit. As always, keep your shoulders and jaw relaxed so you avoid tension and continue breathing. (image credit)

Then, when you exhale, move into the Cat pose seen below. Round your back upwards, allowing your chin to drop towards your chest- but do not force it. Let your head drop to the floor. Tuck in your tailbone and gaze towards your bellybutton. Keep your shoulders relaxed and in place as well as your hips. (image credit)

Continue to slowly and gently move into the Cow pose with each inhale, then the Cat pose with each exhale. Breathe deep into your lower lungs and belly. Try to extend your belly out as you breathe in, imagining it filling up with air, then pull your belly in as you exhale, as if you're deflating all the air out of it. Continue for 5 - 20 breaths depending on how long you want to do it then return to the neutral Tabletop pose to finish.

Don't worry if you're not getting the pose exactly right or if you're not following the deep belly breathing technique I described above. As long as you synchronize the inhales and exhales to the Cow and Cat poses and you feel a change in your body, you're doing yoga. Do not push yourself into poses, just breathe yourself into it and let your body relax and take over.

If you do yoga, what poses do you like to relax yourself when you have a minute in the day? If you don't do yoga, will you try this? If you do, how did you like it? You can answer in the comments below!

Note: I am not a doctor or any type of medical/physical professional. My advice is given because it works for me, not because a doctor or professional said so. If you have any questions about your physical ability, please check with your doctor or physician first for all matters.