This pose is a staple for back care either to alleviate back pain (always check with your doctor if back pain is present before beginning any exercise) as well as keep the spine supple, lubricated & healthy.

It is important to be kind to your joints and therefore joint allignment is important in all yoga poses (asanas). Beginning on hands and knees look to see that your hands are beneath the shoulders and the knees are just beneath the hips.

CAT: As you exhale pull the belly in and while rounding the spine from the tailbone gradually toward the neck. Let your head follow the movement of the spine by just dropping down lastly at the end of the exhale.

COW: Upon inhalation let the lower spine arch gently as the inhalation curves the spine so that the head lifts toward the end of the inhale.

Repeat this asana sequence (vinyasa) at least 6 times. Resting on the back in constructive rest pose (which is detailed in the first yoga pose of the week article).

Remember to be gentle with yourself in all aspects of your life.

This is an absolutely wonderful pose to practice for easing discomfort in the low back, as well as maintaining the healthof the lower spine.

Have a yoga mat or a blanket covering the floor. Come to a position of lying on the back with the knees bent and feet flat on the floor, or on the bed. Now place your right hand on the right knee and your left hand on the left knee and keep the knees toward one another. As you exhale through the nose allow you knees to come toward the chest. As you inhale in through the nose, allow your knees to gently move away from the chest. This pose is done with the legs being relaxed, and just the hands and the breath guiding the movement of the knees in and away from the chest. As you move in this way feel the beneifts of the pose in your lower back. Flow in and out of this pose 6 - 15 times. Then roll over on to your side and rest for several breaths before slowly coming to sit-up and then gradually to standing.
Now go about your day and reap the benefits of this simple, yet profound yoga pose.

This is a wonderful way to bring ease to the muscles of the lower back, and calm the mind. Lie down on either the floor or on a bed with a firm mattress. Bend both knees and have the feet on the floor about 4 inches apart. Have the arms resting at the sides of the body with the palms facing up. If your chin tilts up toward the cieling, put a pillow or folded blanket under the neck to bring your head into alignment with the spine. Now relax by focusing the attention on the breath. Take long, smooth breaths in through the nose, and out through the nose. Feel how your abdomen moves with the breath. Stay in the position as long as you are comfortable. To come out of the pose, gently roll to your right side and rest there for a minute. As you come to sit up, do so gently pressing yourself up with the hands from the side lying position. Relax and enjoy the healing benefits of this simple, yet profound yoga experience. Namaste'.