Cat pulling it's tail

To come into this pose lay down on for example your left side leaning on your elbow. Bring your right leg out in front of you. Bend your other leg and reach with your left hand for the left foot and pull the foot away. 

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By coming out you gently release the left foot and you roll onto your belly. Take a few moments here. You can make a pillow with your hands. Repeat on the other side. 

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Benefits

• Twist in  the spine

• Compression lower back 

• Opening in the chest and shoulders

• Stretches and opens the thighs

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Contra indications  / modifications and prop use

• Lower back issues: Avoid going to deep into this pose. Lean on your forearm.

• Knee issues: Use a belt to grab your feet and put a blanket underneath the knee

• Hypo mobile: stay on your elbow if that's enough

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Alternative pose

Double leg twist