Cat Pose (Marjaryasana)
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Start on Your Hands and Knees: Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Your back should be in a neutral position, and your head should be looking down at the floor.
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Engage Your Core: Pull your belly button toward your spine to engage your abdominal muscles.
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Round Your Spine: As you exhale, round your spine toward the ceiling, tucking your chin toward your chest and drawing your navel in. This is the Cat Pose. Feel the stretch along your spine and between your shoulder blades.
Cow Pose (Bitilasana)
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Transition from Cat Pose: From Cat Pose, begin to inhale and slowly arch your back, dropping your belly toward the floor.
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Lift Your Head and Tailbone: As your back arches, lift your head and tailbone toward the ceiling. This is the Cow Pose. Feel the stretch in your chest and the front of your body.
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Breathe Deeply: Hold for a moment, feeling the stretch through your spine and abdomen.
Flowing Between Cat and Cow
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Coordinate Your Breath with Movement: As you inhale, move into Cow Pose. As you exhale, move into Cat Pose.
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Repeat the Sequence: Continue to flow between Cat and Cow for several breaths, moving smoothly and gently.
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Focus on Your Breath and Movement: This sequence helps warm up the spine and improve flexibility, so move slowly and mindfully, focusing on your breath and the sensations in your body.
Benefits
- Improves Flexibility: Enhances flexibility in the spine and neck.
- Relieves Tension: Helps release tension in the back, shoulders, and neck.
- Promotes Relaxation: Encourages a state of relaxation and mindfulness.
- Improves Posture: Strengthens and stretches the muscles that support proper posture.
Cat and Cow Pose are excellent for all levels of yoga practitioners and are often used to begin a yoga session to warm up the spine and body.