A Standing Version Of The Cat/Cow Posture

How to Do Somatic Movements: First, move slowly and comfortably—you are especially working with the part of your brain called the motor cortex, which needs time to process more efficient movement patterns. Pay attention to the sensations from your movement, as this will give your brain clearer feedback to learn to move more efficiently. Always stay within your comfort zone. If you have pain, move more slowly, make smaller movements, or even make the movement only in your imagination. Finally, please follow any medical directives you've been given for joint replacements, pacemakers, or any other conditions you have.

Disclaimer: This class is for educational purposes only. Please do all somatic movements comfortably, slowly, and without pain or force. Please consult appropriate medical or healthcare providers if you have any concerns about whether the movements are suitable for you, especially if you are dealing with an illness or injury, are pregnant, or have other health, balance, or mobility issues.

Transcript

Hi, I'm Lisa and I'm so happy you're here. So I'd like to share with you a standing version of the yoga posture Cat-Cow and applying the principles of Hanna Somatic movement to doing the yoga posture. You can start sitting, Take a moment, Close your eyes if you'd like. Begin to breathe a little bit slower, A little bit deeper. Find the rhythm that feels comfortable for you. Take a moment to tune in and just Scan your body to notice what sensations are present. You're tuning into your soma. Your body has experienced from within. As we do the movement, You're going to put your attention on the side that you contract. That's the side you bend towards. You're going to aim to do your movement with the greatest degree of ease and comfort that you can. And I'm gonna describe it. You visualize it as best you can. So you'll be standing up. And the cow, Which is an arch or an extension posture, As you arch your back, You're going to extend your arms behind you, Extend your legs, And you may find your heels lift a little as your weight shifts towards your toes. You slowly return to neutral. The cat, Which is flexion. As you flex your spine, You flex your arms, Bringing them in front of you, Bending a little at your elbows and wrists. Flex at your hip, Flex at your knee, And you may notice your weight goes towards your heels. Your attention is in the muscles you're contracting in the front of your body. And you slowly release and return to neutral. Once you had a moment to visualize it. Slowly bring yourself up to stand. And if you find you want to watch me once, Do, But watch me without doing it yourself. Then pause the video, Take a moment, And imagine yourself doing what you watched me do. And then do your version tuning into the internal sensations rather than watching me. When you inhale, You extend your spine, Chest goes forward and up, Belly goes forward, Arms are extending behind you. As your chest goes up, You may find it leads your heels to lift. And then you slowly release what you contracted and return to neutral. As you go into the cat, Flexing your spine, You're bringing forehead and pubic bone closer. You can flex at your hip and knee. Flex at your shoulders, Bringing your arms forward. Flex at your elbows and wrists. And you may notice the balls of your feet lift. And then you slowly release. Go only as far with the movement as you can comfortably. Inhaling into your standing cow. Exhaling coming out. You might keep exhaling to find your cat, Or if you need, Wait for your next exhale. Inhale coming out of your cat. And once again into your cow. Continue for another cycle or two. And when you've completed. Take a moment. Stand or come back down to sit. Relax a little in your body. Close your eyes if you'd like. Tune in. And notice you may now have new sensations within your body. When you're ready, If you close your eyes, Open them. And move on into what comes next in your day. Thank you for joining me.