Cat Cow Pose - Marjaryasana-Bitilasana
Cat-Cow Pose or Marjaryasana-Bitilasana in Sanskrit ( ‘marjari’ meaning ‘cat’, ‘bitila’ meaning ‘cow’, and ‘asana’ means ‘pose’) 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. Coming on all fours, gently moving the back in a rhythmic way, and taking the position like that of a cat or a cow, releases the tensions around the spine and shoulders and tightens the abdomen to make a stronger core.
Cat Cow Pose is considered a base pose as Cat-Cow Pose variations can be derived from this pose. Cat-Cow Pose helps boost energy in the body and hence can be included in different yoga sequences. Cat-Cow Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses or flows.
- Body Position: Backbend Yoga Poses
- Difficulty: Beginners
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Periods, Yoga Poses For Stress Relief
Benefits and Contraindications
Activates the Adrenal Glands
Activates the Pancreas
Keeps the Reproductive Organs fit
A great opening of the spine
Strengthens the arms and the shoulders
Deep stretch to the neck improves flexibility
Massages the internal organs thus improving digestion
Good for women during difficult times of menstruation
Helps in the treatment of insomnia as a restorative pose
Weak wrists and shoulders
Injury at the shoulders
Weak or injured knees
Pregnant women to take guidance
Photo poses in different angles
Practicing Cat-Cow can warm the body and prepare it for many activities. Keep the following information in mind when practicing this sequence:
- In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest.
- Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine.
- In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
- Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.
- Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.
Frequently Asked Questions
Modifications & Variations
- Narrow Cat Cow
- Cat Cow Pose Knees Lifted
- Forearm Cat Cow
- Cat Cow Pose Block Thighs
- Rocket Cat Pose
- Cat Cow Pose Spinal Flossing Flow
- Cat Pose Variation Waist Side Bending
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