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Extended Cat Stretch

Table posture that stretches and warms up your spine.

Extended Cat Stretch is a great pose for stretching and warming up your spine. This pose is also beneficial for stretching your legs and neck. By supporting the weight of your body in this pose with your hands and knees, you strengthen your wrists and arms and help build strong bones. If you are feeling sluggish, you can perform Extended Cat Stretch to help awaken and energize your mind.
As you bring your forehead toward your knee in Extended Cat Stretch, make sure you do not strain your neck. You should only move your forehead as close to your knee as is comfortable for you.
Use caution performing Extended Cat Stretch if you have wrist problems, such as Carpal Tunnel Syndrome.
If you find that your wrists need extra support when performing the stretch, you can place a rolled up towel under your wrists, allowing your fingers to rest on the floor. You should also be careful performing this pose if you have a knee injury
Begin in Table Pose.
Exhale as you bring your right knee off the floor and under your body.
Tuck your forehead down.
(Your forehead and right knee should move toward each other.)
Inhale as you extend your right leg behind you.
(Make sure both your hips are facing the floor and your pelvis is stable.)
Point the toes of your right foot behind you and stretch through your toes.
Lift your head and look forward.
(Feel your body lengthening from the crown of your head to the tips of your toes.)
Repeat steps 2 to 6 three to six times and then return to Table Pose.
Repeat steps 2 to 7 for your other side.
What should I do if my knees are uncomfortable in this pose?
If you feel pressure on your knees in this pose, place a folded towel or blanket under your knees before you begin. This makes the pose more comfortable, protecting your supporting knee from any stress you may experience as you raise your other leg.
How can I ensure my pelvis is stable in this pose?
It is important to make sure your pelvis is stable and your hips are even and facing the floor in this pose. To help stabilize your pelvis, try to focus on pulling your abdominal muscles toward your spine. You should also make sure you do not lean into your supporting leg.
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