Empower Fitness: Mind Body Life
These two yoga poses are greater practiced together than each alone, and your back will thank you. They help provide a strong foundation and are appropriate for beginners as well as seasoned yogis.
Cat/Cow and Bird/Dog complement each other by helping the spine stay both flexible and supported. Cat/Cow encourages gentle movement and creates space, while Bird Dog builds strength and stability. Practicing both regularly offers a simple yet effective way to support everyday movement and overall wellness.
Cat/Cow
- Start on hands and knees
- Inhale: lift crown of head and tailbone, lengthen the abdominals (Cow)
- Exhale: round the spine, chin to chest (Cat)
- Repeat slowly for 5-10 breaths
- Benefits: improves mobility, connects movement to breath, and relieves tension
- Modification: Do the exercise sitting in a chair
- Options: Place blocks underneath hands
Bird/Dog or Spinal Balance
- Start on hands and knees
- Inhale: extend opposite arm and leg, keep hips level, spine long, and head neutral
- Exhale: return to staring position
- Repeat alternating sides for 6 sets
- Benefits: strengthens core and back, improves balance and coordination, and helps with spinal stability
- Modification: Only do one limb at a time
- Options: Hold one side for 3-5 breaths
Fun Fact: Why is this exercise called Bird/Dog? The name comes from the way a trained hunting dog points: balanced, steady, and focused.
In the exercise, one leg lifts as the body lengthens and holds strong, just like the hunting dog points at a bird. When you practice Bird/Dog, you are cultivating the same sense of precision, control, and calm focus in your movement.
Continue Exploring with Empower Fitness
Return to Flow: A Lymphatic Reset Experience with Cypris Birkel, Amy Whitfield, and Sarah Cheffy
Sunday, June 7th 2:00-3:30
Radiance Yoga
$45
The Yoga Connections – Summer Solstice
Monday, June 1st 6:30-8:30pm
Christ United Methodist Church Greensboro – put on by The Yoga Connection
Free but must register
September 11-13, 2026
Oak Island, NC
Prices vary
E-mail empowermbl@gmail.com for more details or questions
Offer Virtual Yoga Classes & Private Yoga or Personal Training
Virtual Yoga Classes Tuesday and Friday 6am
**Special Offer** Use the code GHC10 to receive $10 off of any packages (video library package, live virtual yoga class package, or any personal training or private yoga sessions). This code is good until June 30th and can only be used one time.
Empower Fitness Yoga
We offer customized personal training, private yoga sessions, virtual yoga classes, transformative retreats, educational workshops, corporate classes, and specialized wellness experiences, including sound healing session, The Great Yoga Wall, and more.
No matter your skill level, this is a space to grow, connect, and be empowered. We all carry a unique light – Empower Fitness is here to help you embrace that light and let it shine.
Website: Empower Fitness
Disclaimer: The information shared in Greensboro Holistic Collective posts is intended for educational and informational purposes only. It is not a substitute for professional medical, mental health, or legal advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or professional with any questions you may have regarding your health, well-being, or specific situation. Never disregard or delay seeking professional advice because of information you read here. Greensboro Holistic Collective does not endorse any specific practitioners, services, or products mentioned, and participation in any activities is at your own discretion.
Join Our Community Newsletter
Local events, wellness insights, and offerings—occasional, thoughtful, spam-free.
We respect your privacy. Privacy Policy