Today we are working with cat/cow and up/down dog – both wonderful stretching yoga poses. We will start with cat/cow. We begin in tabletop position with the hands directly under the shoulders and the knees under the hips. Arch the spine upward while rounding the shoulders and dropping the head low. Take a deep breath or two here and then lift the head and let the spine straighten and then drop towards the ground. Another deep breath or two. The first part is supposed to look like and angry cat and the second part is supposed to look like one of the raggedy cows from 1930s cartoons.

This movement can also be done in a chair. Sit comfortably in the chair, slightly forward on the seat with your hands on your knees. Round the back/spine, drop the head and round the shoulders forward – breathe. Then raise the head, looking upward and arch the spine forward.

That’s taken care of the cat and the cow so now we come to the dog. Downward dog begins in a pike position with the hands forward and fingertips spread wide to give a base. Butt is up in the air. Feet are either flat on the ground or on tiptoes, depending on flexibility. The head should be dropped between the outstretched arms. A couple deep breaths either while standing still or “walking the dog” which entails bending on leg at a time and then straightening it, alternating legs.

To move into up dog, lower your body without collapsing into a heap, stay controlled until you get to a plank position and then drop your hips slightly, raise your head and look upward, with a slight arch in your back. The legs do not touch the floor here, you are still only touching the ground at four points – hands and feet.

To flow between the two, push back up, raising your butt into the air once again.

This, too, can be done with a chair. Stand in front of the braced chair, seat facing you, and put your hands either flat on the seat of the chair, or for greater balance, holding the sides of the chair. Effect the same movement, move your feet backward with the spine straight, dropping your head between your arms. To get to up dog, come forward and arch your back. Make sure the chair is stable and will not go scooting across the floor.

Today’s workout:
WARM UP
2-3x
3 cat/cow
3 up/down dog

CIRCUIT
2-3x
5 dislocates and pass throughs|6-8 Russian twists, with or without weights on the floor or seated in a chair|
rest as needed

The shoulders are the most mobile joints in our bodies. They can move every which way. The price of this mobility is a bit of a loss in stability. The way to protect the shoulders and their mobility is to strengthen the muscles holding the entire shoulder girdle in place. This is part of the work of all this dog stuff today.

Another key feature to our mobility is the spinal column. There is a natural curve to the spine that is supported by many cooperating systems. To help with all the muscles and ligaments and spinal processes and the whole bony structure to assure continued fluid movement is essential. This is the cat/cow stuff today.

Staying mobile and staying able are the two of the most important indicators of continued good health. Keeping or recovering movement keeps us up and about for longer and that is a good goal to pursue.

Stay balanced.
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