What is the correct pose for "cat-cow"? - briefly
The cat-cow pose involves alternating between two positions: starting on your hands and knees, inhale and arch your back, looking up (cow pose); then exhale, round your spine, tucking your chin to your chest (cat pose). Repeat this sequence slowly for maximum benefit.
What is the correct pose for "cat-cow"? - in detail
The cat-cow pose, also known as Marjaryasana-Bitilasana in Sanskrit, is a dynamic and gentle yoga sequence that combines two poses: the cow pose (Bitilasana) and the cat pose (Marjaryasana). This flow helps to stretch and strengthen the spine, back, and neck, while also promoting flexibility and relaxation. To perform the cat-cow pose correctly, follow these detailed steps:
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Starting Position: Begin on your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips. Your fingers should be spread wide and your back should be flat.
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Inhale – Cow Pose (Bitilasana): As you inhale, arch your back and look up towards the ceiling. Allow your belly to drop down towards the mat, creating a gentle curve in your spine. Ensure that your shoulders are drawn back and away from your ears to avoid strain in the neck area.
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Exhale – Cat Pose (Marjaryasana): As you exhale, round your spine upwards towards the ceiling like an angry cat. Tuck your chin into your chest and draw your belly button towards your spine. This action should create a gentle curve in your back.
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Transition: Continue to move between these two poses, coordinating your movements with your breath. Inhale as you arch into cow pose, and exhale as you round into cat pose. Focus on the smooth transition between the two, allowing your body to flow naturally with each breath.
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Breath: The key aspect of this pose is the synchronization of movement with breath. Ensure that you are breathing deeply and fully, allowing your body to expand and contract naturally with each inhale and exhale.
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Modifications: If you have any knee issues or find it uncomfortable to be on your knees, you can perform this sequence seated on a chair. Place your hands on your thighs and follow the same arching and rounding movements as described above.
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Benefits: The cat-cow pose is beneficial for improving spinal mobility, stretching the back, torso, and neck muscles, and promoting relaxation. It also helps to stimulate the spine and improve blood circulation.
By following these detailed steps, you can ensure that you are performing the cat-cow pose correctly, maximizing its benefits for your body and mind.