Yoga – The Cat (Chakravakasana):

Yoga Asanas To Shape Your Body:

A sensuous shape relies on well-toned muscles. That means some kind of strength-building work, but many forms of strengthening exercise, such as weight-training, can create rather chunky muscles. Adding some stretch exercise is vital if you want to firm up without adding bulk, as fitness instructors always warn. The stretching element is build into yoga.

1. The Cat (Chakravakasana): This tones muscles in the back, arms and buttocks and stretches the hamstrings.
i. Kneel on all fours with shoulders above wrists, hips above knees and soles facing upwards. As you breathe in, arch your back downwards so that your waist sinks lower than your hips and shoulders. Lift your head, without tipping it back – the length of your neck should be maintained.
ii. As you breathe out, come back to a central position. Continuing the outbreath, arch your back upwards and tuck your chin in towards your chest. Breathe in as you return to the central position and on to arch your back downwards. Repeat this movement slowly several times.

2. The Cobra (Bhujangasana): This tones buttock muscles and pectorals. Don’t risk damaging your neck by tipping your head too far back in this or any other backwards bend.
i. Lie on your stomach with your head on one side resting on the floor, legs, stretched out, with the soles of the feet pointing upwards, and arms by your side with palms upwards. Bend your arms and bring your hands beside your shoulders and, as you breathe in, slowly raise your chest. Keep your elbows beside your body, shoulders down and chest moving forwards. On an outbreath, push your palms down and raise your upper body as far as possible while keeping your pubic bone in contact with the floor. Look straight ahead, feeling the front of your body opening and expanding.
ii. As you breathe in, raise your head slightly and direct your gaze upwards, but without tipping your head backwards. Relax the muscles in your back and buttocks, and feel your spine lengthen. Breathe naturally. Lower your gaze and look straight ahead again, then slowly lower your upper body to the starting position.