How to do the cat pose? - briefly
The Cat Pose, or Marjaryasana, is a fundamental yoga posture that helps stretch and strengthen the spine. To perform it, start on your hands and knees, aligning wrists directly under shoulders and knees under hips. On an inhale, arch your back, lifting your tailbone and chin towards the ceiling.
How to do the cat pose? - in detail
The Cat Pose, also known as Marjaryasana in Sanskrit, is a fundamental yoga posture that helps to strengthen and stretch the spine, back muscles, and neck. Here's a step-by-step guide on how to perform this pose correctly:
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Starting Position: Begin by standing or sitting comfortably with your back straight and shoulders relaxed.
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Getting into Table Top Pose: Come onto your hands and knees, aligning them under your wrists and hips respectively. Your back should be parallel to the floor, forming a table-like position. Ensure that your knees are directly below your hips and your wrists are beneath your shoulders.
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Inhale and Arch Back: Inhale deeply, allowing your belly to drop towards the mat. Lift your chin slightly, gazing upwards, and arch your back like a stretching cat. This part of the pose is called Cow Pose (Bitilasana).
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Exhale and Round Spine: As you exhale, tuck your chin to your chest and round your spine towards the ceiling. Imagine bringing your belly button towards your spine. This movement completes the Cat Pose (Marjaryasana).
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Maintain Balance: Ensure that your weight is evenly distributed between your hands and knees throughout the pose. Keep your arms straight and hands spread wide for stability.
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Breathing: Coordinate your movements with your breath. Inhale to move into Cow Pose, and exhale to transition into Cat Pose. This fluid motion helps to massage the spine and improve flexibility.
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Hold and Repeat: Hold each position for a few seconds before moving on to the next. Perform this sequence several times, allowing your body to flow naturally between the two poses.
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Modifications: If you have wrist issues or prefer more comfort, you can perform the Cat-Cow sequence by sitting on your heels with your hands resting on your thighs instead of the floor.
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Benefits: Regular practice of the Cat Pose helps to improve spinal mobility, relieve stress and tension in the back and neck, and enhance overall posture.
By following these detailed steps, you can effectively perform the Cat Pose, reaping its numerous benefits for both your physical and mental well-being.