Shake off the winter with Rolling Cat as we move into Spring! Or if you’ve been sitting too long, sweating over your social media or woke up feeling stiff and crumpled it is the ideal tonic!
A multifaceted practice with many more benefits than simple adapted Marjaryasana, Bitilasana or Cat – Cow pose!
Rolling Cat is a core Birthlight practice both during Pregnancy, Postnatally and with Babies as well as for Well Woman Yoga. It protects the lower back and lumbar spine – very useful life transition times when hormones are in flux. It mobilises the whole spine and back whilst adding strength to the arms, shoulders and upper back, not to forget also promoting blood and prana (energy) flow.
After your baby is born, rolling cat AKA swooping swan provides moments of playful interactions with your baby as you (or dad, co-parents, carers and siblings) appears and disappears whilst stretching and releasing your whole back and promoting the flow of prana in the major Nadi channels. In Surya Namaskar, sun salutations, it also replaces Bujanghasana, cobra and Urdhva Mukha Svanasana, upward-facing dog during pregnancy and is a progressive step back to these poses after birth. It can also help strengthen the upper arms, shoulders and upper back ready for carrying your baby in your arms- yes they get heavier and heavier, not to mention the additional weight of car seats and baby paraphernalia.
To Practice Rolling Cat
· If you’re pregnant, in postnatal recovery or taking care of your PGP or lower back pain then start at the back of the mat and transition down to all fours landing both knees simultaneously. (if you have a thin mat on a hard floor it is a good idea to use a blanket under the knees).
· Find ‘zero balance’ where weight is evenly distributed between hands and knees, knees under the hips- or a little wider if more space is needed for baby in later pregnancy, hands shoulder width apart and under the shoulders, fingers spread out comfortably, middle fingers pointing straight forwards and no gaps under the knuckles so weight is spread through each hand not just in the wrists.
· Keep a ‘table top’ flat back to release strain from the lumbar curve- so as not to let the lumbar back dip towards the floor. Neither the back or the abdominal muscles should be working hard to maintain the position- if one of these areas feels like it is working then probably the distance between the knees and hands is too short or too long.
· If the wrists are sore generally check there’s no gap under the knuckles and that the hands are not turning in or out at an angle. You can try rolling the edge of the mat over a couple of times to lift the base of the palms thereby making the angle of the wrist joints less acute. If this does not help then have 2 piles of foam blocks – one for each forearm to rest on, effectively raising the floor so you’ll still have a table top back.
· In third trimester, when the baby’s weight can pull the weight forwards into the hands uncomfortably, shift the hips very slightly backwards.
· You can warm up the shoulders and upper back with some kitten rolls, alternately peeling one hand off the floor, from heel of the hand to fingertips, whilst rotating the shoulder. Then try rolling the shoulders without lifting the hands and then roll them alternately. These movements are very cat like indeed- especially a cat wanting to get fed!
· Then exhaling, arch the back and drop the head to look towards your baby- if you’re pregnant or where baby used to be- this will release the neck and base of the skull, as you continue exhaling take the hips backwards towards the feet…inhaling take yourself forwards, elbows bent and into the sides, straightening the arms as your head comes over the hands. Repeat to get into the flow of your movement following your breath.
· Everyone can practice according to her strength, energy and comfort. Some women may enjoy sitting all the way back to the heels and sweeping forwards on their forearms with the face low close to the floor- for others their strength or size of baby bump will not allow this but they will still be able to mobilise their spine beautifully even if not coming low to the mat.
If you’re feeling stiff or sore, or restricted in your practice it can be great to do rolling cat between other poses in all fours and between sides, particularly if you are avoiding re-provoking an old strain, discomfort or imbalance eg pelvic girdle pain around one sacroiliac joint or one shoulder blade.
· Added strengthening after birth or at any time can be gained by placing blocks between the knees and lower legs- be sure to get the right distance – knees hip distance and lower legs parallel. As you exhale gently squeeze the blocks and release as you inhale. This will activate the adductors, the inner thigh muscles that attach close to the pubic symphysis joint at the front of the pelvis- commonly called the pubic bone.
If all fours is not an option for you at the moment try using a stable chair, placed on a yoga mat or against the wall so it won’t slide, to put your hands on. Use bending the knees to help facilitate the movement and weight coming into the hands.
· You can also add sound on the exhalations- sighing, hhaaa, or humming breath which can help activate your calm and connection response releasing stress – it can also be added entertainment if you’re practicing with your baby.
However you practice let your breath lead the movement rather than breathing after you move or forgetting to breathe at all! Try some ultra slow ones- you may find some more small sweet spots that going extra slowly reaches!
