Cat Cow

Marjaryasana/Bitilasana

Benefits:
Physical:
  • Massages the spine and back
  • opens the vertebra, allowing the nerves to relax and regenerates the bone marrow
  • Opens chest so it is beneficial for respiratory problems
  • Stretches the hips, abdomen and back
  • Improves flexibility of the spine
  • Stretches the intestines and abdominal organs and is useful for all abdominal ailments.
  • Recirculates stagnant blood in the back, helping backache. 
  • strengthens the back
  • Massages and stimulates organs in the belly, like the kidneys and adrenal glands
  • Activates the pancreas which keeps in check the blood sugar level with the secretion of insulin
  • Keeps the reproductive organs fit, good for pelvic floor
  • Strengthens the arms
  • Opens tight shoulders
  • Improves flexibility in the neck

Emotional:
  • Creates emotional balance
  • Relieves stress and calms the mind
  • allows prana to flow along the spine and removes emotional blockages
  • Strengthens the arms
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Cautions:
  • If their is a neck injury keep neck in a neutral position 
 
Method:
  1. Come to table top on your hands and knees
  2. Knees are underneath the hips and wrists are underneath the shoulders
  3. Ideally the inside of the elbows will be facing each other
  4. Inhale and lift the tailbone at the same time as lifting the chest - cow pose
  5. Exhale and tuck the tailbone down and tuck the chin in - cat pose
  6. Inhale and open the chest, arching the spine downwards, lifting the tailbone
  7. Exhale and curve the spine upwards, sucking the navel in towards the spine massaging the internal organs
  8. Keep moving with the breath from cat to cow for about a minute to warm up the spine​

Variation - Cat cow Pointer

Extension A:
  1. Engage the core
  2. Extend one leg behind
  3. Hold and breathe

Extension B:
  1. Engage the core
  2. Extend one leg behind
  3. Exhale and tuck the knee to the forehead
  4. Inhale and extend the leg again
  5. repeat x 5
  6. Change legs

extension C:
  1. Engage the core
  2. Extend the leg behind and the opposite arm out the front
  3. Exhale and tuck the knee into the elbow and forehead
  4. Inhale and extend
  5. repeat x 5
  6. Change arm and leg