Cat / Cow Pose (Marjariasana / Bidalasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan

CAT COW POSE

Sanskrit Name – Marjariasana / Bidalasana

Sanskrit Name Meaning – Marjari – Cat, Asana - Pose

Target Areas – Back, Torso and Neck

WHAT IS CAT COW POSE (MARJARIASANA / BIDALASANA)?

Cow / Cat Pose is a foundational yoga pose that stretches your neck, back and torso. It also helps alleviate lower back pain.

DO NOT PRACTICE CAT COW POSE (MARJARIASANA / BIDALASANA) IF:

1. You have a neck or back injury

2. You’ve recently had surgery

BENEFITS OF CAT COW POSE (MARJARIASANA / BIDALASANA)

1. Stretches your neck, back and torso

2. The posture gently massages your stomach muscles and internal organs

3. It alleviates lower back pain

HOW TO PRACTICE CAT COW POSE (MARJARIASANA / BIDALASANA) IN 3 EASY

STEPS

1. Start by balancing on your hands and knees in Table Top position. Make sure you knees are directly under your hips and that you hands, arms and shoulders are all in one straight line. Keep you head in a neutral position and fix your gaze to the ground.

2. As you exhale, round your spine towards the ceiling and allow your head to release gently the ground. When you inhale, come back into Table Top position.

3. Cat Pose is often paired with Cow Pose during a Vinyasa flow.

PREPARATORY POSES

Child’s Pose – Balasana

Eagle Pose - Garudasana

FOLLOW UP POSES

Cow Pose - Bitilasana