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The Beginner's Guide to Hatha Yoga

Kneeling Cat-Swan Pose

This exercise is a gentle way to release tension from your spine, clear your head, and calm your nerves. You may want to try these poses with your eyes closed to maximize their effect.

1. Kneel with your hands on your thighs and your eyes closed.
2. While breathing in, gently lift your arms over your head and bring yourself to a raised kneeling position.
3. While breathing out, bring your hands to the floor in front of you and curve your spine upwards.
4. While breathing in, bend your elbows and lift the center of your chest upwards and forward.
5. While breathing out, move your pelvis back and downwards so that your hips are over your heels. Keep your head down, arms out, and curve your spine upwards.
6. Return to step #1.

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