Yoga Stretches

To Learn More• Adolescent Medicine

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The Cat

1. Start on your hands and knees with your back flat. Align your hands so they are under your shoulders and your knees so they are under your hips. Look at the floor. Breathe in through your nose.

2. Breathe out through your nose as you arch your back up into the air like a startled cat. Tuck your tailbone and your chin to your chest.

3. Inhale and let your back sag toward the floor but do not go too far. Think about making your spine as long as possible.

4. Go back and forth between those two positions 5 to 10 times. Exhale as you arch your back up and inhale as you let it relax towards the floor.

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What are the benefits of yoga stretches?Yoga stretches help to harmonize the body, mind and spirit. They can help you decrease your pain and tension, and increase your strength, flexibility, muscle tone, concentration and sense of peacefulness. Do these stretches before breakfast or after a busy day.

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Yoga Stretches

The Puppy Dog

1. Start on your hands and knees with your back flat. Breathe in through your nose and make your spine as long as possible.

2. As you breathe out, move your left ear towards your left shoulder and your left shoulder towards your hip. Your spine should look like a “C” from the air.

3. Breathe in as you slowly go back to the table pose.

4. Repeat on the right.

5. Return to the table pose.

6. Move back and forth between sides 5 to 10 times like a dog wagging its tail. Breathe in to the table pose and exhale to each side.

Threading the Needle

1. Start on your hands and knees with your back flat.

2. Turn your left hand over with the palm up and point your fingers to the right. Picture your right arm as a piece of thread.

3. Lower your left shoulder and ear to the floor. Move your left arm through the space between your right hand and knee. Bend your right elbow. Find a position that is comfortable with just a little stretch. Breathe in and out your nose 3 to 5 times.

Tip: If it is too much of a stretch for you, lower your left forearm to the floor and look over your right shoulder. Never strain your neck.

4. Go back to your hands and knees.

5. Do the same thing on the other side with your left arm being the thread this time.

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Seattle Children’s offers interpreter services for Deaf, hard of hearing or non-English speaking patients, family members and legal representatives free of charge. Seattle Children’s will make this information available in alternate formats upon request. Call the Family Resource Center at 206-987-2201. This handout has been reviewed by clinical staff at Seattle Children’s. However, your child’s needs are unique. Before you act or rely upon this information, please talk with your child’s healthcare provider.© 2019 Seattle Children’s, Seattle, Washington. All rights reserved.

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Yoga Stretches