10 Feb 2020 HYN Himalayan Yoga Academy
Cat Cow pose is considered a beginner’s yoga pose. This name, Marjari and Bitila, comes from the Sanskrit script, where ‘marjari’ means ‘cat’ and ‘bitila’ means ‘cow’. The pose Marjaryasana- Bitilasana is a combination of two poses practiced together to gently warm up the spine and the abdomen for more challenging postures, or is sometimes also practiced as a simple restorative pose. There are several benefits of cat cow pose. This pose stretches the lower spine, hips, back, and core muscles. This helps to open the chest and lungs, allowing for easier breathing. During this pose, moving the spine this way creates space in between every vertebra, regenerating the bone marrow and strengthening the back muscles, and improving the flexibility of the spine.
Level: Beginner
Position: Prone
Type: Stretch, Forward-Bend, Back-Bend
Elements: Fire, water, & earth
How To Do Cat Cow Pose
First of all, Come onto your hands and knees. Check if your knees are under your hips and your wrists under your shoulders. Then, begin in a neutral spine position, with your back flat and your abs engaged.
As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow. With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and chin in. This part is known as Cat.
Breathing deeply, continue flowing back and forth from Cat to Cow. Repeat for a minute or so. This is very good fundamental practice before trekking.
Benefits of Cat Cow Pose
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Stretches the hips, abdomen and back
- Increases coordination
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands
- Creates emotional balance
- Relieves stress and calms the mind
Cat Cow Pose yoga sequences
- Yin Yoga
- Postnatal yoga sequences
- Kids yoga sequences
- Core yoga sequences
- Hip opening yoga sequences
Cat Cow Pose Contraindications
- People with shoulder injuries
- People with Weak or injured knees
- Pregnant women should seek guidance