Seated Cat-Cow Variation Focusing on Gentle Spinal Flexing

This pose is great for loosening up a stiff upper and lower back after a long day of dentistry. Use a blanket under the shins if your knees or ankles are sensitive.

Start in Thunderbolt Pose – heels or toes close together with the buttocks resting on top of them.  Straighten the spine by aligning your head over your heart and your heart over your hips pressing the chest forwards slightly and lifting the rib cage. Relax the shoulders away from the ears and slightly tuck the chin in.

Hands on thighs or knees, inhale as you press your chest forward slightly, drawing your shoulder blades together, arching your mid and lower back.

Clasping your knees with both hands, exhale and round the back, slump the chest and let the shoulders fall forwards. 

Lift your buttocks off the ground as high as possible as you press the hips and t Slowly straighten the upper back, keep the lower back rounded for a breath or two.

Then return to pic 1 and repeat.

Continue in a rhythmic forwards and backwards manner, flexing and straightening with your breath. 

Feel your pelvis rock forwards and back as you arch and straighten each vertebra of your spine. 

Continue for 1-2 minutes.

Then inhale deeply, hold, exhale, and relax your breath and the pose.

Do this nightly to help spine mobility.


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Published by Yoga for Dentists

Dr. Josie Dovidio is a long-time dentist and certified yoga teacher who took a sabbatical from clinical dentistry to address health issues related to prolonged stress. She now helps dental professionals "undo" what dentistry does to the body, mind and soul through her Yoga for Dentists community on Facebook, Instagram, YouTube Channel and Podcast.

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