Cat Pose — Marjaryasana
Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also opens the chest, encouraging the breath to become slow and deep. The spinal movement of the two poses stimulates the kidneys and adrenal glands. Coordinating this movement with your breathing relieves stress and calms the mind.
This sequence also helps to develop postural awareness and balance throughout the body. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.
Cautions
Those with neck injuries should keep the head in line with the torso, not dropping it forward or back. Pregnant women and those with back injuries should only perform Cow Pose, bringing the spine back to neutral between poses — do not let the belly drop between repetitions, as this can strain the lower back.
Instructions
- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
- Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
- Broaden across your shoulder blades and draw your shoulders away from your ears.
- Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
- Release the crown of your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
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