June 7 is Global Running Day. Whether you’re a newby or an experienced runner, yoga can be a great cross-training activity to aid in recovery and improve performance. Yin poses like dragon and frog can be great for deeply opening the hips. Another pose that can be great and gets into the hips at a different angle is cat tail pose.

Cat Tail (suggested hold time 3-5 minutes)

Contraindications

• Go gently with lower back issues

Getting into the Pose:

• From seated, twist to the right and lean onto the right elbow. Bring top leg forward and to the side. Bend the right (lower leg) and take foot with the opposite hand. Pull the hand toward the buttocks while pushing the foot away.
• Can also start from lying down.

Modifications

• (Easiest) Stay propped up on elbow.
• (Intermediate) Extended bottom arm straight out from shoulder above the head.
• (Fullest) Recline so that both shoulders are on the floor, making it a reclining twist

Benefits:

• Good counterpose for forward bends
• Mildly compresses lower back
• Opens quads and upper thighs

Meridians & Organs Affected:

• Stomach and spleen
• Urinary and kidney (more with deeper twists)
• Gall bladder (if twisting rib cage)

Joints Affected:

• Lumbar, sacrum
• Ribs (if twisting)

Chakras Affected:

• First (muladhara)
• Second (svadhistana)
• Third (anahata)

Coming Out:

• Release foot and roll onto front

Counterposes

• Hug knees into chest
• Child’s pose

Enjoy the day!

Debra