THE CAT

This is a great exercise for the whole of the body.  It is simple and yet some people have diffficulty in finding the rhythmn of the exercise.

The cat is both a breathing exercise and a spine and abdomen exercise.  It can be done standing, kneeling or even sitting in the seat of your car.  This exercise is shown in the kneeling form.

Take up a position on hands and knees.  Have the fingers slightly turned inwards and avoid having the elbows locked straight.  The hands and knees should be about shoulder width apart.

Begin with the back horizontal and the neck in line so that you are looking straight to the floor beneath your face.

As you begin to breath in think of a cat pointing its tail up in the air.  Try to tilt the pelvis forwards and down as though you are doing the same thing.  At the same time the low back will hollow and you will feel contraction in the muscles of the low back.

Lift the head to face forwards.  If your neck is very flexible you may want to lift it to look towards the ceiling, but do not overdo this movement - it is not essential in the exercise. 

Slightly bend the elbows outwards and bring the chest forwards and up.  To do this use the arms.  Pressing into the ground with your hands feel as though you are strongly pulling backwards so that the chest begins to stretch forwards and opens for a full breath.  You should have  some feeling of stretch in the abdomen.  Try to keep the abdominal muscles gently pulled in and up.  Do not let them sag to the ground. 

As you begin to breath out reverse the movement.  Push the middle back up towards the sky.  At the same time tilt the pelvis down and in - like a dog with its tail between its legs.  Push the hips forwards and strongly pull in the abdominal muscles.  as the back lifts the chest is pulled back and contracts as the air leaves the lungs.  Lower the head, tucking in the chin to squash the Adams Apple.  At this stage you should feel that you are making yourself into as tight a ball as you can.

Breath in smoothly once again reversing the movement.  Try to think of the movement of the surface of the ocean.  Your back should rise and fall smoothly and regularly.  Try to breath calmly and fairly slowly - without strain.  About 4 seconds in and 4 out is a good guide.

I have described the `strong` version of this breathing exercise whci effectively tones and uses all the body.  It can also be performed without the extra tensions involved - focusing on the gentle rise and fall of the back in time with the breathing.