Ifyour morning routineconsists of hitting the snooze button multiple times or groggily scrolling through social media while still under the covers, perhaps it's time to replace these old habits with a bit of mindful movement instead.
That doesn't mean you need to become a 5 a.m. yogi overnight. There's no need to jump out of bed and hit your mat for an intense flow right away, but rather, you can ease into your day with a calm mind and energized body by starting with one yoga pose.
Best of all, youdon't even have to get out of bedto do it if you don't want to!
How to Do the Cat-Cow Yoga Pose
- Begin on your hands and knees.
- Exhale as you round your back, pull the belly button toward your spine and tuck your chin toward your chest.
- Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion.
- Then reverse the motion. Be aware of what segments feel stuck. Breathe into these spaces and remember to move slowly.
- 继续猫和牛姿势之间移动，让你的呼吸你的身体移动。
- Start with 30 seconds at a time and work your way up to 2 to 3 minutes — whatever you feel you need.
Tip
As you extend your spine and lift your tailbone and crown of the head upward, allowing your torso to descend toward the ground, inhale and imagine charging up your body, mind and spirit with revitalizing energy.
当你弯曲，圆你的脊椎，呼气充分，拉丝肚脐到脊柱和肩胛骨之间创造空间。想象一下，让任何东西不为你的身体，精神或情感去。
3个理由这样做猫，牛姿态，每天早上
1. A Healthier (and Potentially Pain-Free) Back
Whether you pushed your body hard in a workout the day before or you're feeling stiff from being hunched over a computer for hours, Cat-Cow pose can help counter negative effects.
“我给猫-Cow pose to every person I treat whether they have an issue or not," saysDavid Lee, a sports chiropractor and mobility specialist in Hermosa Beach, California. "Moving the spine brings nutrition to the joints. It's beneficial for longevity as it helps prevent degeneration of the spine."
在上午进行的Cat-牛可能是有意的运动的一种形式 - 这不是你怎么做，但howyou do it. Lee recommends performing it segmentally as described above.
The slow, controlled movement brings activation to each segment of the spine to improve mobility. By bringing more awareness and activation to each joint of the spine, you build the connection between brain and body, improving neurological control, Lee says.
2. A Less Stressful Start to Your Day
When you wake up and immediately let your mind get carried away with your to-do list, you set yourself up to rush through your entire day stressed out. Taking even 30 seconds to start with a dynamic yoga pose that connects movement to breath helps mitigate that stress response.
Your breath builds a bridge between the body, mind and emotions. By bringing awareness to your breath and how your body feels, you can cultivate more self awareness, presence and inner peace.
Deep breathing encourages full oxygen exchange, which can help slow your heart rate and lower or stabilize blood pressure, according to a November 2019 review published in the journalMindfulness。精神上，瑜伽呼吸和正念帮助您从杂念，这可能意味着冷静应对压力，审查国家能力提高更大意义上的分离。
3. An Improved Sense of Overall Wellbeing
Cat-Cow pose not only provides a gentle andsoothing stretch to your back，肩部和腹部，但它也按摩你的内脏器官，促进健康和改善循环，帮助你感到由内而外的伟大。
There's no one right way to do the posture to reap the benefits. In fact, you may receive even more from the pose by moving according to what feels best for your body in the moment. It's less about what the pose looks like and more about what it feels like.
通过猫，牛您的运动不需要是刚性的或结构化的。做动作你自己的。添加髋关节或手腕圆圈，画一个髋关节朝向相同侧肩，然后切换。或尝试保持你的眼睛闭上，并方法此举感觉非常好，你的身体。