[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/www.youveda.com\/guided-yoga-spinal-twist-and-cat-cow-poses\/#BlogPosting","mainEntityOfPage":"https:\/\/www.youveda.com\/guided-yoga-spinal-twist-and-cat-cow-poses\/","headline":"Guided Yoga: Spinal Twist and Cat-Cow Poses","name":"Guided Yoga: Spinal Twist and Cat-Cow Poses","description":"Reading Time: <\/span> 2<\/span> minutes<\/span><\/span> Cat-Cow\u00a0is a gentle flow between two\u00a0poses\u00a0that warms the body and brings flexibility to the spine.\n\nSeated\u00a0Spinal Twist\u00a0is a restorative yoga pose that promotes good digestion and encourages\u00a0spinal\u00a0mobility.\u00a0Twisting postures help tone the belly, massage internal organs, and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.","datePublished":"2018-05-14","dateModified":"2020-04-28","author":{"@type":"Person","@id":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/#Person","name":"Miguel Vallve","url":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/","image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","height":96,"width":96}},"publisher":{"@type":"Organization","name":"YouVeda","logo":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","width":190,"height":51}},"image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Spinal-Twist.png","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Spinal-Twist.png","height":402,"width":402},"url":"https:\/\/www.youveda.com\/guided-yoga-spinal-twist-and-cat-cow-poses\/","about":["Guided Yoga","Knowledge Center"],"wordCount":405,"articleBody":"Reading Time: 2 minutesToday’s Poses – Spinal Twist and Cat-Cow PosesSpinal Twist and Cat-Cow Poses – Twisting postures help tone the belly, massage internal organs, and relieve lower back pain. Try with YouVeda’s Guided Yoga SeriesSpinal Twist and Cat-Cow PoseSpinal TwistSeated\u00a0Spinal Twist\u00a0is a restorative yoga pose that promotes good digestion and encourages\u00a0spinal\u00a0mobility.\u00a0Twisting postures help tone the belly, massage internal organs, and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.StepsLying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left kneeExhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right fingertips.Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.Breathe and hold for 6-10 breaths.To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floorRepeat on the other side.BenefitsKnee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.Cat-Cow Yoga PosesCat–Cow\u00a0is a gentle flow between two\u00a0poses\u00a0that warms the body and brings flexibility to the spine.StepsExhale into Cat Pose as you move into spinal flexion (curling the spine):Curl your pelvis under as if you were drawing your tail between your legs.Pull in your lower abdomen as you curl your tailbone under.Allow your pelvis to curl under, your spine to create a C shape, draw your chin to your chest and your upper back up towards the ceiling.Inhale into Cow Pose as you move into spinal extension (arching the back)Visualize your tailbone reaching up towards the ceiling.Release your belly towards the floor.Allow your chest to melt through your shoulders.Bring your head to look forward (or up).BenefitsImproves posture and balance.Strengthens and stretches the spine and neck.Stretches the hips, abdomen, and back.Increases coordination.Massages and stimulates organs in the belly, like the kidneys and adrenal glands.It creates emotional balance.It relieves stress and calms the mind."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Guided Yoga: Spinal Twist and Cat-Cow Poses","item":"https:\/\/www.youveda.com\/guided-yoga-spinal-twist-and-cat-cow-poses\/#breadcrumbitem"}]}]