Cat-Cow Pose (Marjaryasana-Bitilasana)

‍

Cat-Cow Pose, or Marjaryasana-Bitilasana, is a gentle, dynamic flow between two positions that stretches and warms up the spine. It helps improve flexibility, release tension in the back, and bring awareness to the breath and body.

‍

Key Points
‍

1. Alignment:
   ‍
   • Start in a tabletop position with your hands directly under your shoulders and knees under your hips.
   • Spread your fingers wide, pressing evenly into the palms, and keep a neutral spine to begin.
     ‍
2. Movement:
   ‍
   • Cow Pose (Bitilasana):
     ‍
     • Inhale, drop your belly toward the floor.
     • Lift your chest and tailbone, gazing slightly upward.
     • Keep shoulders relaxed and away from your ears.
       ‍
   • Cat Pose (Marjaryasana):
     ‍
     • Exhale, round your spine upward like a cat stretching its back.
     • Tuck your chin toward your chest and press firmly into the palms to lift the mid-back.
     • Draw your navel toward your spine to engage the core.
       ‍
3. Engagement:
   ‍
   • Move fluidly with your breath, allowing each inhale to open (Cow) and each exhale to round (Cat).
   • Maintain weight evenly distributed through the hands and knees.
     ‍
4. Focus:
   ‍
   • Keep the movement slow and controlled, synchronizing with your breath.
   • Focus on creating space between the vertebrae during the rounding (Cat) and lengthening the spine during the arch (Cow).
     ‍
5. Breath:
   ‍
   • Inhale as you move into Cow Pose.
   • Exhale as you transition into Cat Pose.