Cat Movement, Ashtanga Namaskara in Sanskrit,
is a graceful circling of the hips with strong extension forwards
and backwards throughout the movement. It is one of the flowing
transitions that draws our focus inward during the salutation to
the sun. It is an excellent exercise for whole-body awareness, arm
and upper-body strength, and for mastering the art of centering
from your inner belly. The movement is sufficiently difficult that
working solely from your arms is a strong incentive to bring the
effort down into your core. It can truly be one of the most ascetically
beautiful components of the sun salute, as well as one of the most
rewarding — and on many levels, at that. When you are quite
comfortable with Cat Movement try reversing the movement in the
same slow, graceful circling manner as you came into it. This will
add another layer to the abdominal and upper body strengthening
of the exercise.
Isometric Lines of Alignment:
press consciously back through your heels and forward
through the crown of your head
use your abdominals, especially the innermost layer,
to tilt your sit bones up toward the cieling; maintain this tilt
until the very end of the movement
press your hips back isometrically throughout
the movement, even while you're gliding your whole body forward
(you can do this while maintain the hip tilt, described just above)
it will feel like your stretching your body both
directions, like Turkish Taffy, all the while that you're circling...
because you are
Newcomer's Hint: If you don't yet have
the strength to practice Cat Movemnt with your knees off the
ground, you can have them on the ground. Just be sure to check
every week or so to see if you've developed the needed strength.
With consistent practice it won't take long.
2. Begin circling you hips by pulling them back and
up; apply all the instructions for isometric alignment, above
Cat Movement, Step 1Cat
Movement, Step 2
Cat Movement, Step 3Cat
Movement, Step 4
3. Bend your knees and elbows as you continue circling
4. Glide your sternum and ribcage forward just above the ground
5. Stop circling with your sternum between your wrists and your
body just above the ground; this is Chataranga Dhandasana,
which looks like the bottom of a push-up; pause there
Newcomer's Hint: If
you don't yet have the strength to hold your body up in the bottom
of a push-up position, just come forward onto the ground. As with
the earlier adjustment, though, check in often to see if you've
developed the needed strength. With consistent practice
it won't take long.
6. Then, lower your hips to the ground, spreading
wide across the front of your hips and tilt your pelvis and tailbone
firmly into the ground in preparation for Cobra
pose
