If this were a “life blog” it would be on procrastination. Since it is not a “life blog”, I am going to answer the most popular question I get about yoga.
What is the best yoga pose or sequence of poses that I can do?
In general*, the answer I give is Cat/Cow flow is the best flow to do daily if you are just starting a daily practice.
Cat Pose: Start in a neutral horse position: on your hands and knees with your shoulders over your wrist and your hips over your knees stacking your joints. On an exhale, round through your spine as if you have a string in between your shoulder blades pulling you up toward the sky. Keep your abdominals engaged and your navel in toward your spine. Your tailbone and crown of your head are pointed downward toward your mat.
Cow Pose: From Cat Pose, on an inhale extend your spine so that your tailbone and crown of your head are going up toward the sky. Your joints are still stacked one on top of each other. Your shoulders are away for ears.
To “flow” you move with your breath. Inhale with cat and exhale with cow. It does not have to be rushed. If you need more than one breath in any pose, take it. If you exhale in cat and inhale in cow, no big deal. Just continue to breathe. To modify, make fists stacking your fists and wrists under shoulders or try Cat/ Cow in a seated position just rounding through your spine. You can also place a blanket under your knees for added comfort. As you continue with your practice, you may want to add a downward dog, hip circles, child’s pose, etc. Have fun with it.
Of course, the “best pose” depends on the individual. What does your body need, and what is your body telling you today. While there isn’t really a single “best pose” for everybody, Cat/ Cow is a great place to start. Even if you are a seasoned yogi, it gives you a couple of minutes to think through your routine and warm up your muscles.
Email me or comment below and let me know how your journey is going.
*The caveat, as with any generality, is that this completely depends on where you are in your fitness journey. If you are a pro athlete, I probably wouldn’t give you this answer. If you are 95 years old with back problems, I probably wouldn’t give you this answer. Usually people that ask me this aren’t currently doing any exercise, but they are interested in this ‘yoga thing’ they keep hearing about.