bitila (cow) + marjari (cat) + asana (pose)
Cat Cow? Cow Cat? The common English translation of this amazing stretch is a misnomer because, as a vinyasa, we usually enter into cow first on an inhalation & then into cat on an exhalation which proves that cats dominate not just the internet but the world of yoga. And if we´re being pedantic, when expressed together, cat cow (or cow cat) isn´t so much a pose as a vinyasa in which we move from one to the other with our bodies & breath - although the poses can be expressed individually as stand-alones. It´s a good idea to warm up your wrists with some Wrist Joint Rotations &/or to prep your hips with Seated Torso Circles. From Tabletop, move your pelvis first as you transition from one pose to the other, & maintain a drishti point for your gaze that works with your neck: no overstretching & no dumping! A good rule of thumb is to hold each pose for 15-30 seconds, but you may wish to lengthen or shorten each pose - just remember to regulate the transition with your breath & be mindful of moving into autopilot! Bitilasana Marjaryasana is frequently used to warm up your body, & can even be done in your office chair when you need a stretch at work, but however you incorporate this stretching/strengthening stability vinyasa into your practice, your spine will moo & meow in delight!
Benefits:
releases tension from your upper back & neck
stretches & improves flexibility of your neck, shoulders, hips, abdomen, chest & spine
strengthens your core, elbows, wrists, & spine
alleviates low back pain
improves blood flow, especially in your spine
helps improve your posture
stretches & strengthens the lungs
massages kidneys, adrenal & thyroid glands
relieves stress & helps calm the body with your breath
as a restorative pose, it may help with insomnia.
Remember: Don´t force your chin to your chest in Cat or force your head up & back in Cat: this should be a gentle stretch. (If you have any sort of neck issues, keep your head in line with your torso.) Also, maintain good alignment: wrists under shoulders, knees under hips, shoulders away from your ears! Try to keep your arms straight so the movement comes from your spine & not from your arms & elbows.
Props: Your hands can be a prop: if your wrists are sensitive, create fists to rest on instead, or place your hands on a yoga wedge. Alternatively, you can bring your forearms onto yoga blocks if you have discomfort in your hands or wrists. If coming onto hands & knees isn´t available to you, you can place a blanket under your knees or try this pose sitting in a chair. You can even do this in a supine position by lying on your back with your feet against the wall.
Avoid or modify Cat Cow Pose if you
have had shoulder, neck, knee, or back injuries
habe inflammed hips
pain in the low back
have a weak body
have chronic knee issues
are pregnant, try not to let your belly drop.
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