FROM THE GUIDEBOOK OF SOMATIC TRANSFORMATIONAL EXERCISES

THE CAT TWIST

Many times, you may have seen a cat roll around on the floor. Explore this luxuriant move and fine out why.

EXPECTED OUTCOME: more flexibility in twisting, better-coordinated abdominal muscles, and improved breathing capacity

PREPARATION FOR THE "CAT TWIST" MANEUVER

STARTING POSITION: side-lying, "underside" leg straight, "topside" leg bent at the knee; foot resting on the inside surface of the other knee, one hand cradling your head, the other hand resting on the other arm’s elbow

1. Lift the knee of your topside leg; brace youself with your arm or arms.
2. Slowly let your knee come down. (2 times)
   Feel your whole torso begin to turn. You will feel the muscles of the waist and ribs working.

3. Bend your knee a little more, and repeat (2 times).
   Keep your foot resting on the inside surface of your other leg.

4. Bend your knee a little less, and repeat. (2 times)

NEXT POSITION: everything the same, except: foot of the topside leg resting in front of the other leg (repeating the previous sequence:)

1. Lift the knee of your topside leg; brace youself with your arm or arms.
2. Slowly let your knee come down. (2 times)
   Feel your whole torso begin to turn. You will feel the muscles of the waist and ribs working.

3. Bend your knee a little more, and do 2 times.
   Keep your foot resting on the inside surface of your other leg.

4. Bend your knee a little less, and do 2 times.

Turn on your other side and repeat the entire sequence.

THE "CAT TWIST" MANEUVER

Use this movement to relax progressively into a twisted position.

NEXT POSITION: sidelying, fingers of both hands interlaced behind your head, elbows together; knees bent and ankles together

1. Slowly swing your topside elbow up and across until it rests upon the floor, gently, ending in your most relaxed state. Feel the muscles of your torso working.
   Inhale into your chest on the top side as you swing across.

2. Swing your knees across until they rest on your opposite side.
   Feel the muscles of your torso working.
   Inhale into your chest on the underside as you swing your legs over.

3. Swing your other elbow up and across until it rests upon your other elbow, again.
   Exhale as you swing across.

Repeat the movements in the opposite direction.

VARIATIONS:

A) Keep your head snug against the topside arm as you swing over.

B) Keep your head snug agains the underside arm as you swing over.

C) Keep your nose and knees pointed the same direction as you move.

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