Pose Marjaryasana or pose Bidalasana is the name for cat posture, and Bitilasana is the name for cow posture in cat cow yoga pose.
Together cat cow yoga pose makes chakravakasana, and this posture involves moving the spine from a rounded position to an arched position. The flexing and stretching of the spine are accompanied by inhalation and exhalation of breath in the respective positions.
The posture has many added benefits for spine problems and is also done in routine exercise as a part of warmup or relaxation.

cat cow yoga
Image source-Bing-thuocdantoc. vn

How It Works

When you inhale and tilt your pelvis for cow pose, blood circulation starts in the part which was stressed for long after being in a constant position. When you relax and get back to the cat position, the movement reverses the circulation, and you exhale out the bad air with it.

Benefits Of Cat Cow Yoga Pose

Relaxation– The pose is accompanied by inhalation and exhalation and involves movement with your breathing. So it relaxes both mind and body.

Stress reliever– The pose relaxes the body and mind; this is a good stress reliever.

Improve flexibility– cat-cow yoga pose involves abdomen, navel, lungs, hips, and chest. The continuous stretch and relaxation increase flexibility in the back and abdomen area.

Good for emotional balance-The inhalation and exhalation is done during the stretching and relaxing of the spine and back to relax both the body and mind. Thus, it helps create emotional balance.

Strengthening of internal organs-The cat cow yoga pose strengthens kidneys, adrenal glands, and lower abdomen area by massaging them.

Strengthen the spine-Many people who work for hours in front of the computer develop several spine-related problems. Doing the cat-cow pose during the exercise routine will relieve their spine and neutralize the stiffness.

Fat reduction in belly-The belly fat is the most stubborn one. So, do a cat cow yoga pose to wave goodbye to the belly fat. Yoga is beneficial in the reduction of belly fat as it involves the belly. So, if you do it regularly, you will surely see the change.

Improves digestive system-Yoga makes use of the belly and abdomen region as well and massages the internal organs. This yoga pose can immediately cure the digestion or gas problem.

Improves posture-The movement of the body from the tail bone to the lower back until the neck strengthens the whole system, including spine and neck muscles, and thus improves posture.

Increases core strength-Core strength increases as you increase your retention power of the pose. Increase your time limit by 30 seconds in every session and see the change.

Muscle gain in limbs-The cat cow yoga pose increases blood flow from your back to your limbs. So your limbs get extra air, and blood thus gains muscles and grows stronger.

Prevents arthritis-Arthritis generally comes with aging when your cartilage starts wearing out. With the increase in age, each part of the body doesn’t get equal nutrients given the lesser activity in older adults. The cartilage is like a sponge they won’t gain any fresh nutrients until the earlier one is squeezed out. So when you move your body in cat cow yoga, the cartilage in the back and other involved parts gets new nutrients by squeezing out and soaking up and thus gain some more life span.

Good for back pain-People who suffer from back pain must include cat cow yoga in their exercise routine. Doing this regularly will decrease the stiffness around your back, and gradually the pain in your back will vanish.

Good for menstrual pain-The cat cow yoga has been proved to be very useful for women as the stretching helps ease the pain in periods. In addition, it tones the reproductive organs of the women.

Prenatal yoga-It is also used as prenatal yoga(only after doctor’s recommendations) for pregnant ladies. It decreases the pain that one suffers during the pregnancy and keeps the baby healthy by proper blood circulation. Still, It should not be overdone or exercised without being prescribed by your doctor.

Warm up the system due to the simplicity of the cat cow yoga pose. People use it as a part of warmup sessions before proceeding to other physical workouts.

Relax the system- It is recommended to do some relaxation pose after strenuous workouts. For example, the cat cow yoga pose can be used to relax after such strenuous exercises.

How To Do The Cat Cow Yoga Pose

cat cow yoga
Image source-Bing-Fitfifties

Preparation Position-

-Take a yoga mat and kneel and touch the floor with your hands.
-Let your knee also touch the floor.
-Now try aligning your spine in a straight line, meeting your shoulders and hips
-Your position should match a toddler trying to walk in fours. Only you are not moving and -your spine is in a straight line.
F-ix your feet position such that your toes are touching the mat.
-Try looking forward by keeping your neck straight

Inhale And Do Cow Pose

-Curl your toes under
-Start by tilting your pelvis back and sticking out your tail bone
-When your tail bone is up, your lower back will make a curve downward.
-Now, starting from your navel to abdomen, the line should go gradually up so that you stick -out your neck in the last.
-take your gaze up slowly without breaking anything
-Feel the movement going from your lower back and stretched abdomen towards your neck

Exhale And Do Cat Pose

-Relax your feet
-Tuck in your tail bone and move your pelvis or lower back forward
-Your spine will now be round
-Lower your head and gaze
-Relax your body

Repeat the cat cow yoga practice 5-10 times, along with inhalation and exhalation. After it’s done, you can relax your body as you did in the preparation position, i.e., back to neutral spine.

A Variation In Cat Cow Yoga Pose

 

Chair Yoga Pose

It is for those who can’t go in all fours. The chair yoga pose is a variation of the cat cow yoga pose done on a chair in a sitting position.

Is It The Same?

Yes, it’s the same because it involves similar movement in the pose as in cat cow yoga.
If you find it difficult to get on all fours on the floor due to physical reasons, you can try out this chair yoga pose.

How To Do It

Preparation Phase

-Sit on a chair taking in the full seat.
-Place your hands on your knees and let your feet lie flat on the floor
-Your head should be held high and spine straight just like you are sitting for an interview

Cow Pose

-Inhale
-Tilt your pelvis and lower back inside such that your belly is round
-Stretch your shoulders and neck in one line, going up.
-gaze the ceiling keeping your neck upward

Cat Pose

-Exhale
-Tilt your pelvis and lower back outside
-Lose your shoulder blades and neck
-Gaze your belly and relax

Repeat 5-10 times accompanied with inhalation and exhalation

Beginner’s Takeaway

-If you are doing cat cow yoga for the first time, this could look like a tough pose. So take the help of your friend or instructor. Ask them to support your back by placing their hands Between and above the shoulder blades. This would activate the region, and you would have control over any unnecessary movement until you learn the pose.
-Do a little warm-up before you come to the pose align yourself in the preparatory phase for a longer time to prepare your muscles for a stretch.
-Do not overdo it or go in haste while doing the pose as it may look simple, but it can harm very soft organs of your body.

Challenge yourself

If you have already mastered the pose and want to increase your core strength by going at level 2, you must try the variation of the basic pose.

Level 2

Get on all four
Exhale and take up the cat or counterpose
Turn the head to focus on your right hip
In the same position, try moving your hip in a forward movement towards your head.
Inhale and repeat the process.

Want To Try More Variations

Start with the preparatory position.
Move the hands in a forward movement and hips in circular
Then inhale and move forward and exhale to move backward
.repeat for 5-10 times

Do’s and Don’ts

Do’s

-Always take recommendations from your doctor before including any yoga or exercise in your routine.
-If you have a neck injury, don’t stretch in it too much or ask your doctor before doing.
-You can test your strength on the cow pose by holding it there for 1 minute. You can also increase the time slowly in the follow-up sessions.

Don’ts

-Don’t do Heavy and forced tilting while you are pregnant
-Avoid doing yoga when you have any injury in the spine or lower back
-Do not continue it if you feel any sharp pain in the area. Doing so might invite the unprecedented.
-Avoid overstretching your neck with force while in cow pose. Also, while lowering down, try going slowly.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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