Freedom for the Spine

There are some people whose knees are too damaged to kneel comfortably to do the cat/cow sequence to warm up their back. If your knees are delicate, take heart most yoga poses can be modified. This modification will warm up your spine, keeping it nice and flexible and can be performed from a standing position.

Standing Cat Sequence

• From a standing position lean forward with a straight back and place your hands on your upper legs. (fig 1)You may need to keep your knees bent.


• As you inhale keep your body in a straight line and lift your tail bone and your collar bones. Lengthening along the front of your body. Keep your shoulders away from your ears and neck lengthening. (fig 2)


• As you exhale reach your back upwards and drop your tail bone and head, draw your abdomen in towards your spine. (fig 3)


• Return to the inhaling position and continue for 5 to 10 breaths. Move slowly and feel your back muscles gradually releasing and lengthening.


• Come back to a standing position and rest.