Cat Pose
Efficient running starts with the arms
This exercise is brought to you by Spiraldynamik
Most runners probably don’t pay much attention to their arms. However, the way we move our arms also impacts our running technique. In humans, the motion of running involves the opposite arm and leg working in unison, which is known as cross-coordination. This means that our arm movement has a direct impact on how our legs move: the faster we move our arms, the faster we move our legs. If you're moving in a relaxed and dynamic way up top, this automatically has an impact down below.
Runners should therefore be able to dynamically move their arms for the entire duration of a run. The cat pose (Biddhalasana) is a useful exercise for strengthening and improving flexibility in the arms, shoulders and upper back. It is ideal for combining the flexibility of the spine with the stability of the shoulder joints. It relieves back tension and strengthens all of the back muscles. One of the best exercises for back pain!
HOW IT WORKS
Start in the child's pose with your arms next to your pelvis. Rest your stomach on your thighs with your head resting on the mat in front of your knees. Now, stretch both arms out in front of you. As you exhale, draw your solar plexus inwards to round your back and shift your weight towards your hands. Lift your pelvis up off your heels and slide forwards, like a cat hunting with a rounded back, until your hands are directly beneath your shoulders. For several breaths, stay in this position, which resembles the arched back of a cat. Aim to form an even C-shape from the sacrum to the back of your head.
As you inhale, gently release the tension in your core and lengthen your back. Create length between your pelvis and head. This activates the stabilising muscles. Draw your abdominal wall in so that it lies flat. Your stomach muscles should be supporting your back. Roll your shoulders outwards to stretch their length.
Now, press your hands more firmly into the ground, increase the tension in your torso and angle your shoulder blades towards your pelvis. Allow the energy to flow up from the ground through your hands. Keep your shoulders nice and wide with your breastbone tilted upwards. Create space and width between the shoulder blades.
Note no. 1 – Careful in case of shoulder impingement. Proceed with caution if you experience acute inflammation due to a frozen shoulder or shoulder arthritis. If you have an upper thoracic flat back, you should ensure that the shoulder blades are not drawn in towards the spine. Be sure to listen to your body if you experience any pain or tension in the wrists.
Objective: the cat pose exercises all of the shoulder, neck and arm muscles, helps to relieve tension and strengthens the muscles in their functional context. Tension and gravity mobilise the rounded back and the stomach muscles are specifically engaged during the hollow back. The cat pose can also be done with caution, depending on the symptoms, with a frozen shoulder, shoulder arthritis or herniated discs.
Our book recommendation:
Medical Yoga 2 – TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga-2/9783432100906