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| Micro-Kat Yoga |
| This web page is a sharing of information only. After having a lumbar disk excised in 1987 I have searched for relief from the stiffness and pain that I was told would stay with me the rest of my life. Over ten years I searched for a solution. I believe the abdominal strengthening exercises and Yoga have saved me from nagging backpain as well as improved my overall health. When done mindfully, the following activities are safe, but those that have been injured, should check with a health care advisor before adopting this routine. Again please refrain from holding the author responsible for any misjudgement you may make concerning the performance of these activities. Remember these exercises should not be painful. You should feel a good "stretch" during Yoga, may get a little "burn" during exercise, or a little "achy" for the first couple weeks exercising. If you experience serious pain, lower the intensity of your activity, or get help from a health advisor.. |
| I - Move Slow, Careful & Smooth......No Bouncing ! II- Breathing properly is very important and must be done through the nose. Proper breathing gives you a full oxygen load as well as a massage of your internal organs. A - Refrain from expanding the chest or lifting the shoulders B - Inhale slowly expanding your diaphragm towards the pelvis and away from the chest until you feel the effect deeply in your pelvic area. C - Exhale slowly while pulling your abdominal muscles in toward your spine. |
| Inhale Up ... Exhale Stretch Inhale Stretch ...Exhale Stretch Pause Until You Need Air |
| Inhale - Exhale & Twist Inhale Stretch-Exhale Stretch Pause Until You Need Air |
| EZ Cobra - Eyes Straight Forward - Inhale Stretch ...Exhale Stretch - Pause Until You Need Air |
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| Inhale Up ... Exhale Stretch Inhale Stretch ...Exhale Stretch Pause Until You Need Air |
| Inhale Up ... Exhale Stretch Inhale Stretch ...Exhale Stretch Pause Until You Need Air |
| Inhale - Exhale & Twist Inhale Stretch-Exhale Stretch Pause Until You Need Air |
| This form is advanced & not needed, yet it is excellent for upper back flexibility. BE SURE THAT YOUR WEIGHT RESTS ON YOUR SHOULDERS NOT THE NECK |
| 1 - The Plow begins & ends (here) upper left, proceeds clockwise and ends upper left |
| 3 - Exhale & Stretch while extending your arms for balance |
| 4 - Exhale further, firmly grab your toes & straighten your legs |
| 5 - Slowly roll your spine one vertebrea at a time until you reach the first position above. |
| Cobra - Eyes Forward - Inhale ...Exhale Stretch Pause Until You Need Air |
| 2 - Inhale & raise legs supporting your back with your hands |
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| Tuck with tops of feet on floor and hands beside feet and relax for a few moments |