390 515 Health & Nutrition Exercise Yoga true Mon, 10 Dec 2007 21:48:36 -0800 /system/videos/5/90/03/390.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cat-cow, cat, cow How To Do the Cat Cow Pose http://www.howcast.com/videos/390-How-To-Do-the-Cat-Cow-Pose http://www.howcast.com/videos/390-How-To-Do-the-Cat-Cow-Pose/edit approved 90 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=390"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=390" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 3 joekulak http://img.howcast.com/system/thumbnails/390/Mind.How_to_Do_the_Cat-Cow_Pose_SD_xxlarge_maintained_aspect.jpg 1017 false false false 9533 1 26 Step http://img.howcast.com/system/thumbnails/390/26.jpg Get on hands & knees Get down on your hands and knees on the mat. Your hands should be pointing forward and aligned under your shoulders, and your knees should be aligned under your hips.

]]> 9534 2 36 Step http://img.howcast.com/system/thumbnails/390/36.jpg Bow back On an inhale, raise your head up to look straight ahead, bowing your back down gently while expanding your chest.

]]> 9535 3 43 Tip Don’t lift your head so far back that the back of your neck wrinkles up—that will strain your spine.

]]> 9536 4 48 Step http://img.howcast.com/system/thumbnails/390/48.jpg Round spine On an exhale, round the spine by dropping your head and pulling your belly inward, keeping your hips aligned over your knees.

]]> 9537 5 56 Tip If you feel too much tension in your shoulders, you are over-rounding your back and should ease off a little.

]]> 9538 6 62 Step http://img.howcast.com/system/thumbnails/390/62.jpg Move back & forth Move back and forth from one position to the other, breathing deeply and smoothly, as many times as it feels comfortable for you.

]]> 9539 7 70 Step http://img.howcast.com/system/thumbnails/390/70.jpg Release pose Release the pose by returning to your hands and knees, then sit back on your heels. Meow. Moo. Meow…

]]> 9540 8 80 Fact Cats have 60 vertebrae in their spine—nearly twice the amount humans have—allowing them to achieve more dramatic arches.

]]> 515 224 How To Do the Extended Triangle Pose HowcastGuide 2154 Wed, 05 Dec 2007 20:07:04 -0800 5 joekulak ]]> 146 http://media.howcast.com/system/videos/0/24/02/224.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, triangle, utthita, trikonasana, warrior Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/224/Mind.How_to_Do_the_Extended_Triangle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/224-How-To-Do-the-Extended-Triangle-Pose 515 225 How To Do a Seated Spinal Twist Pose HowcastGuide 3058 Wed, 05 Dec 2007 20:07:08 -0800 7 joekulak ]]> 143 http://media.howcast.com/system/videos/1/25/02/225.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, seated, spinal, twist, Ardha, Matsyendrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/225/Mind.How_to_Do_a_Seated_Spinal_Twist_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/225-How-To-Do-a-Seated-Spinal-Twist-Pose 515 226 How To Do the Chair Pose HowcastGuide 5519 Wed, 05 Dec 2007 20:07:12 -0800 3 joekulak ]]> 91 http://media.howcast.com/system/videos/2/26/02/226.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, chair Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/226/Mind.How_to_Do_the_Chair_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/226-How-To-Do-the-Chair-Pose 515 227 How To Do the Cobra Pose HowcastGuide 2651 Wed, 05 Dec 2007 20:07:19 -0800 5 joekulak ]]> 93 http://media.howcast.com/system/videos/3/27/02/227.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cobra Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/227/Mind.How_to_Do_the_Cobra_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/227-How-To-Do-the-Cobra-Pose 515 228 How To Do the Headstand Pose HowcastGuide 2992 Wed, 05 Dec 2007 20:07:31 -0800 6 joekulak ]]> 147 http://media.howcast.com/system/videos/4/28/02/228.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, head, stand, headstand, sirsasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/228/Mind.How_to_Do_the_Headstand_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/228-How-To-Do-the-Headstand-Pose 515 229 How To Do the Lunge Pose HowcastGuide 928 Wed, 05 Dec 2007 20:07:35 -0800 4 joekulak ]]> 122 http://media.howcast.com/system/videos/5/29/02/229.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lunge Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/229/Mind.How_to_Do_the_Lunge_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/229-How-To-Do-the-Lunge-Pose 515 230 How To Do the Four Limbed Staff Pose HowcastGuide 465 Wed, 05 Dec 2007 20:07:40 -0800 3 joekulak ]]> 92 http://media.howcast.com/system/videos/6/30/02/230.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, four-limbed, four, limbed, staff, Chaturanga, Dandasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/230/Mind.How_to_Do_the_Four-Limbed_Staff_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/230-How-To-Do-the-Four-Limbed-Staff-Pose 515 231 How To Do the Eagle Pose HowcastGuide 754 Wed, 05 Dec 2007 20:07:43 -0800 3 joekulak ]]> 123 http://media.howcast.com/system/videos/0/31/02/231.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, eagle, Garudasana Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/231/Mind.How_to_Do_the_Eagle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/231-How-To-Do-the-Eagle-Pose 515 232 How To Do the Bound Angle Pose HowcastGuide 3332 Wed, 05 Dec 2007 20:07:47 -0800 4 joekulak ]]> 84 http://media.howcast.com/system/videos/1/32/02/232.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bound, angle Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/232/Mind.How_to_Do_the_Bound_Angle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/232-How-To-Do-the-Bound-Angle-Pose 515 233 How To Do a Noble Pose HowcastGuide 602 Wed, 05 Dec 2007 20:07:50 -0800 2 joekulak ]]> 96 http://media.howcast.com/system/videos/2/33/02/233.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, noble Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/233/Mind.How_to_Do_the_Noble_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/233-How-To-Do-a-Noble-Pose 515 234 How To Do the Wide Legged Forward Bend HowcastGuide 466 Wed, 05 Dec 2007 20:07:54 -0800 2 joekulak ]]> 99 http://media.howcast.com/system/videos/3/34/02/234.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, wide, legged, wide-legged, forward, bend, Prasarita, Padottanasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/234/Mind.How_to_Do_the_Wide_Legged_Forward_Bend_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/234-How-To-Do-the-Wide-Legged-Forward-Bend 515 235 How To Do the Shooting Bow Pose HowcastGuide 915 Wed, 05 Dec 2007 20:07:58 -0800 5 joekulak ]]> 96 http://media.howcast.com/system/videos/4/35/02/235.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, shooting, bow, Akarna-dhanura-asana, Akarna, dhanura, asana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/235/Mind.How_to_Do_the_Shooting_Bow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/235-How-To-Do-the-Shooting-Bow-Pose 515 236 How To Do the Plow Pose HowcastGuide 1479 Wed, 05 Dec 2007 20:08:05 -0800 5 joekulak ]]> 164 http://media.howcast.com/system/videos/5/36/02/236.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, plow, halsana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/236/Mind.How_to_Do_the_Plow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/236-How-To-Do-the-Plow-Pose 515 237 How To Do the Lion Pose HowcastGuide 4724 Wed, 05 Dec 2007 20:08:10 -0800 8 joekulak ]]> 97 http://media.howcast.com/system/videos/6/37/02/237.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lion, simhasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/237/Mind.How_to_Do_the_Lion_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/237-How-To-Do-the-Lion-Pose 515 238 How To Do the Warrior III Pose HowcastGuide 332 Wed, 05 Dec 2007 20:08:16 -0800 2 joekulak ]]> 118 http://media.howcast.com/system/videos/0/38/02/238.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, III, 3, Virabhadrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/238/Mind.How_to_Do_the_Warrior_III_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/238-How-To-Do-the-Warrior-Iii-Pose