The Cat-Cow pose is sometimes thought of as one aasan, whereas in fact it is a combination of two aasans, namely Marjariasana (Cat pose) and Bitilasana (Cow pose). The aasans are often performed in succession as part of a warm up routine. This is suitable even for a yoga class beginner since it is not difficult to do and is known to have many specific benefits.
Benefits of the Cat-Cow pose
Firstly these aasans stretch the spine and prepare the body for more activity to follow. Not only does it stretch the neck, torso, and back, it also stimulates the organs of the abdomen. The aasan is to be performed while synchronising one’s breathing to one’s body movement. This opens the chest and stimulates the adrenal glands and the kidneys as well. It is also thought that regularly and correctly doing the Marjariasana and Bitilasana can help to prevent back pain.
How to perform the Cat-Cow pose / Marjariasana-Bitilasana
You have to get down on your hands and knees to perform the cat cow pose; making sure that the shoulders are positioned above the wrists and the hips above the knees. The fingers point outward and the weight of the body is supported on the hands and knees. The Cow pose or Bitilasana is performed by arching the spine in a U-shape; dropping the belly towards the ground with the middle of the spine being at the lowest point. Inhale as you arch your spine and exhale as you return to neutral position.
Marjariasana requires one to stretch the back in the opposite direction from Bitilasana. So here the belly is lifted up and the middle of the spine is at the highest point away from the ground. Allow the chin to rest on the chest. Inhale as you stretch the spine and exhale as you relax.
The great thing about this pose is that you can also perform it in sitting position – when you are traveling for instance. You need to place your feet flat on the ground, press your palms flat on the seat in front of you and stretch the spine in either direction in the same way as if you were on your hands and knees.
As you can imagine, the undulating movement of the spine in conjunction with the deep breathing exercise can be very beneficial in a number of ways. If you’re a yoga class beginner, you could ask your instructor show you the correct way to perform the aasan for maximum benefit.
