Yoga – Cat Cow Pose

Cat Stretching
Cat Stretching
Cow
Cow

Yoga Cat Cow Pose

Cat-Cow Pose is a very common series in yoga courses. Cat Pose (Marjaryasana) is frequently combined with Cow Pose (Bitilasana), this combination of poses is usually used for warm-up. These poses warm up body and prepare it for other activity. Cat-Cow is a common yoga pose for beginners, an excellent spine stimulating sequence and a great yoga exercise for back pain.

Technique of Cat Cow Pose

Cat Cow - 1
Cat Cow – 1
  1. Start with your body weight on your hands and knees in table position. Keep shoulders directly over the wrists and hips directly over the knees.
  2. Curl your toes under to stretch your foot arches.
  3. Inhale and slowly arch your back (Cow), look up to the ceiling, allowing your back to sway, hips high, shoulders blades pulled down
  4. Release your feet to neutral so the tops are resting on the floor.
  5. While exhaling, look at your navel, round the lower back (Cat) and contract the belly gently.

    Cat Cow 2
    Cat Cow 2
  6. Carry out six times and increase your range of motion with each repetition.

Benefits of Cat Cow Pose

  • It creates a gentle massaging action of backbone that increases the circulation to the discs between the vertebrae.
  • Create an overall energizing effect.
  • Helpful for relieving back pain
  • It Stimulates kidneys and adrenal glands
  • Stretches the back, torso and neck
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