The Cat-Cow pose or the Marjaryasana-Bitilasana is a classic yoga pose which is known to increase flexibility and mobility in the spine, hips and neck as well as invigorating the body. Not only is it great for a yoga practice but it can also help improve posture in general.
How to Practice Cat-Cow Pose
To practice the Cat-Cow pose, start on all fours with the lower back in a neutral position and the shoulders pulled back. On the inhalation, raise and arch the head, chin towards the chest and back arching up like an angry cat. As you exhale, let the back naturally dip as you drop your chin to look up, like a sleeping cow.
Repeat this move several times, leading with the breath. To make the pose more dynamic, you can add 1–2 pulses at the top of the arch and at the bottom of the scoop with each inhalation and exhalation. The performance will look something like this: inhale, arch up and pulse; exhale, scoop down and pulse; inhale, arch up and pulse; exhale scoop down and pulse.
Benefits of Cat-Cow Pose
The Cat-Cow pose is beneficial for overall body health and helps to improve balance, back pain, breathing, stretching and digestion. The pose is a gentle way to wake up the spine and can help stimulate the circulatory and lymphatic systems.
One of the primary benefits of the Cat-Cow is that it can relieve stress and tension in the back by stretching out tight muscles and softening the spine. Although it may seem simple, the Cat-Cow is great for improving both strength and flexibility. It can also help to mitigate scoliosis, as well as increase self-awareness as you move through the physical positions.
Finally, the Cat-Cow pose can also help invigorate the body and awaken energy flow when done with a focus and controlled breath. If you’re having a rough day at the office, the Cat-Cow pose is a great way to destress and take a break from the hustle and bustle.