Cat-cow pose (Bitilasana Marjaryasana)
The Cat-Cow Pose (Bitilasana Marjaryasana) is a simple and soothing yoga pose that is commonly used as a warm-up or as a transition between other poses. It is a fusion of two poses, the Cat Pose (Marjaryasana) and the Cow Pose (Bitilasana), done in a fluid and flowing motion. The pose (yoga asana) is commonly performed on all fours, with hands and knees on the ground.
It has numerous health and mental benefits, including increasing spine flexibility and mobility, stimulating internal organs, and calming the mind.
Cat-cow pose Benefits:
The Cat-Cow Pose is helpful to both the body and the mind. Among the significant benefits are:
Improving spine flexibility and mobility:
The fluid movement between the Cat and Cow Poses stretches and strengthens the muscles of the spine, increasing flexibility and mobility.
Internal organ stimulation: The movement of the pose massages stimulates the internal organs, which can improve digestion and elimination.
Calming the mind: The pose’s soothing and flowing movement can help in the reduction of stress and anxiety.
Back pain relief: The Cat-Cow Pose can help relieve back pain and tension by stretching the spine and back muscles.
Improving posture: The pose helps to align the spine and improve posture, which can reduce muscle and joint strain.
The flow between the Cat and Cow Poses can help to energize the body and wake up the mind, making it an ideal pose for starting the day or using in a morning yoga practice.
Helps with neck and shoulder mobility: The Cat-Cow pose warms up the neck and shoulders, which improves mobility and relieves tension in these areas.
How to do the cat-cow pose:
Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Lift your head and tailbone towards the ceiling as you inhale, arching your back. This is known as the Cow Pose.
Exhale by rounding your spine and tucking your chin into your chest, bringing your tailbone to your knees. This is known as the Cat Pose.
Continue to move smoothly between the Cat and Cow Poses, inhaling into the Cow Pose and exhaling into the Cat Pose.
Focus on moving with the breath and allowing the movement to be smooth and flowing as you move in the Cat-Cow Pose.
Repeat the pose for 5-10 rounds or as many as you feel comfortable with.
To release the pose, simply release it and return to a neutral position on your hands and knees.
Tips for proper alignment cat-cow pose:
Here is some point for proper Cat-Cow alignment:
Wrist alignment: To avoid wrist strain, make sure your wrists are directly under your shoulders.
Knee alignment: To maintain stability and balance in the pose, keep your knees hip-width apart and directly under your hips.
Spinal alignment: Maintain a neutral spine throughout the pose, avoiding over-arching or over-rounding the spine.
Shoulder alignment: During the pose, keep your shoulders relaxed and avoid hunching or tensing them.
Head and neck alignment: Keep your neck and head in line with your spine during the pose and avoid straining or tensing them.
Breathing: Use your breath to help guide your pose movement. Allow for a smooth and steady breathing pattern.
Engage your core: To maintain stability and balance, keep your core engaged throughout the pose.
Concentrate on the movement: When switching between Cat and Cow Pose, concentrate on the movement and keep a steady pace.
By following these guidelines, you can help ensure proper alignment in the Cat-Cow Pose and get the most out of the pose while lowering your risk of injury. Always listen to your body and stop if you experience any discomfort or pain.
Cat cow pose variations:
Cat-Cow with a Twist: This variation twists the spine, stretching and opening up the ribcage and shoulders. Inhale as you lift your right arm and left leg, twisting through your torso, starting in a neutral tabletop position. Exhale as you return to the tabletop. Rep on the opposite side.
Cat-Cow with a Reach: This variation adds an arms reach to the pose, allowing the shoulders and upper back to stretch. Inhale as you lift your head and tailbone and reach forward with one arm, starting in a neutral tabletop position. Exhale as you return to the tabletop. Rep on the opposite side.
Cat-Cow with a Leg Extension: This variation adds a leg extension to the pose, allowing the hips and legs to stretch. Inhale as you lift your head and tailbone and extend one leg straight behind you, starting in a neutral tabletop position. Exhale as you return to the tabletop. Rep on the opposite side.
Cat-Cow with a Clasp: A clasp is added to the pose to help stretch the shoulders and upper back. Inhale as you lift your head and tailbone and clasp your hands behind your back, starting in a neutral tabletop position. Exhale as you return to the tabletop.
Cat-Cow with a Knee Tuck: A knee tuck is added to the pose to help stretch the hips and lower back. Inhale as you lift your head and tailbone and tuck one knee towards your chest from a neutral tabletop position. Exhale as you return to the tabletop. Rep on the opposite side.
It’s important to note that before attempting these variations, you should be familiar with and comfortable with the basic Cat-Cow pose. Always listen to your body and don’t push yourself past your limits.
Precautions and Contradictions of Cat-Cow Pose:
- Those suffering from carpal tunnel syndrome or other wrist problems should avoid putting too much weight on their hands during Cat-Cow.
- People suffering from lower back pain should exercise caution and avoid overarching in the pose.
- The Cat-Cow pose should be avoided during pregnancy because it puts pressure on the abdomen.
- If you have a neck injury, keep your neck in a neutral position and avoid looking up or down.
- Listen to your body and stop if you experience any discomfort while performing Cat-Cow pose.
Swaraj Ji is an experienced practitioner of Nada Yoga. He is specialised in music therapy, speech therapy, sound and chakra healing. Additionally he is a teacher of Meditation in the Bhakti Tradition as well as a Yoga Alliance certified teacher of hatha and Kundalini Yoga System.
