Bitilasana Marjaryasana (Cat Cow) Pose Yoga

How To Do Cat Stretch (Marjariasana)



  • Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet form the legs of the table.
  • Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
  • Look straight ahead.
  • As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
  • Hold the Cat pose and take long, deep breaths.
  • Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
  • Hold this pose for a few seconds before you return to the initial table-like stage.
  • Continue five or six rounds before you come out of this yoga posture.

Tips

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.


Benefits of Cat-Cow Pose

The main benefit of cat-cow pose is spinal flexibility, but this flow has even more to offer.

1. Increases mobility of the spine

Cat pose takes your spine into full flexion, while cow pose places it in spinal extension, warming the whole spine through a full range of motion.

2. Stretches the core, back, and chest

Cat pose stretches out the back of your body, including your neck. Cow pose opens up the abdominal muscles and chest.

3. Creates awareness of your posture

Cat-cow pose brings attention to your spine, promoting awareness of its proper alignment.

4. Teaches “vinyasa”

Cat-cow stretch is an easy way to learn to pair breath and movement, setting the “tempo” for your breath during your practice, says Saunders.

Comments

Post a Comment

Popular posts from this blog

Ujjayi Pranayama

Image
Ujjayi Pranayama Starting position: Do preliminary conditioning in Sukhasana or any other meditative posture.  Sit on a firm chair with an erect backrest, if unable to sit on the floor. Keep the body above the waist straight and the spine erect. Eyes can be kept closed. How to do Ujjayi Pranayama? The Sequence of steps: Close the mouth and constrict the throat (the glottis — a part of larynx). Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration. Allow the air to pass through the constricted throat, creating a “friction sound”. Continue inhaling till a sense of fullness is felt in the chest. Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration). Ensure: While sitting spine, head and neck is maintained erect. Facial muscles are relaxed and nose is not constricted. Inhalation is slow and rhythmic – long, unbroken and without jerks. Now exhale as naturally as possible – g
Read more

Sarvangasana (Shoulder Stand Yoga Pose)

Image
How to do Sarvangasana The various simple steps of performing Sarvangasana are being given below. By following these techniques, even the learner can easily practice this asana. Lie down in the supine position or lying on your stomach. Raise your legs slowly upward and bring it to a 90° angle. Bring the legs towards the head by raising the buttocks up. Raise the legs; abdomen and chest try to form a straight line. Place the palms on your back for support. Place the chin against the chest. Maintain the position as long as comfortable. Try to maintain the pose up to 30 seconds or more. Slowly return back to the original position. While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position. Perform it twice or thrice. After performing Sarvangasanam one should practice Matsyasana immediately to ease backache. Benefits of Sarvangasana Some of the most important benefits of Sarvangasana are given
Read more