This Easter can be more than just eating chocolate eggs. You can help rejuvenate your body and mind with the aid of the postures below. The cat pose stretches the spine and makes the back supple- if you ever watch a cat wake up you will see it give an exaggerated yawn and stretch its belly to the floor before arching its back to the limit, then moving off gracefully. The cat knows instinctively the benefits of stretching for flexibility and circulation. The dog pose stretches the middle to low back, under the armpits, the hips and hamstrings, lengthens the spine, and stimulates the kidneys and adrenal glands. It also strengthens the arms and legs. It is an all-over, rejuvenating and energizing stretch. You can begin by doing the quick tension reliever from the last issue of NewsFour.




Limbering
Lie on your back on the ground. Bend your left leg and lift it up, then clasp either around the shin or thigh.

Gently squeeze thigh into chest whilst keeping the shoulders and neck relaxed.

Repeat on the other side. This releases the hip joint.


Cat Pose (Marjaryasana) [See sketches 1 and 2].
If necessary place a folded blanket under the knees to protect them from pressure and stress.

Hands directly under shoulders and knees directly under hips.

Elongate the spine from top to tailbone and stretch breastbone forward. Imagine a straight line running from your chin to your sternum, to your pubic bone

Spread your fingers and aim your middle fingers straight ahead. Press palms evenly into the floor.

Exhale and tuck the tail bone under, round the spine up towards the ceiling and let the head drop down into the chest. Bring your navel in toward your spine. Inhale and push up through the arms, allow the spine to uncurl slowly, allowing it to hollow from head to tailbone. Lengthen the neck and look upwards.

Move at a comfortable pace and repeat as many times as you wish. Soften the gaze; relax the jaw. Breathe evenly through the nose.


Dog Pose (Adho Mukha Svanasana) [See sketch 3].
Caution: Chronic back pain or injury, high blood pressure-support head on a bolster or block, ears level between the arms. * Begin with the first instruction above.

Spread the fingers wide apart (index fingers parallel or slightly turned out) and press the palms into the floor.

Inhale and curl toes under, take the knees from the floor pushing pelvis/hips upwards. Reach the tailbone up towards the ceiling.

Keeping height of pelvis, take ankles/heels towards floor

Relax the neck and look towards the thighs/abdomen.

Push with the palms, keep the arms firm opening up under the arms and keeping shoulders wide.

To increase the stretch even more, ease abdomen towards thighs keeping hips lifted

Come down from pose on an out breath.

Beginners Tip: If you can't get the heels to the ground, bend one knee at a time and bring the opposite to the ground or else place a rolled-up blanket or block under the heels.