Cat Cow

The Cat-Cow Pose, a combination of two yoga poses, is often used as a warm-up or a gentle flow to increase spinal flexibility and release tension in the back. This sequence alternates between the Cat Pose (Marjaryasana) and the Cow Pose (Bitilasana). Here's how to perform the Cat-Cow Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin on your hands and knees in a tabletop position on your yoga mat. Your wrists should be directly under your shoulders, and your knees under your hips.

1. Cow Pose (Bitilasana):

• As you inhale, arch your back and lift your head and tailbone, creating a gentle backbend. Your belly should move downward, and your gaze can lift slightly, looking forward or slightly upward.

1. Cat Pose (Marjaryasana):

• On an exhalation, round your back like a cat by tucking your chin toward your chest. Simultaneously, round your spine upward, bringing your tailbone down and curving your back toward the ceiling.

1. Transition:

• Continue to move between the Cat and Cow Poses in a fluid, flowing manner, inhaling for the Cow Pose and exhaling for the Cat Pose.

1. Sync with Breath:

• Synchronize your breath with the movement, allowing your breath to guide the pace of your transition between the two poses. Inhale as you arch into the Cow Pose, and exhale as you round into the Cat Pose.

1. Repeat:

• Continue this sequence for several rounds, feeling the stretch and relaxation of your spine with each movement.

1. Finish:

• To finish, return to a neutral tabletop position with a flat back.

Tips:

• As you perform the Cat-Cow sequence, focus on the flow of movement and the synchronization of breath. It's a great way to increase the mobility of your spine and promote relaxation.
• You can perform this sequence at your own pace, moving slowly and mindfully, or you can increase the pace to create a more invigorating flow.
• The Cat-Cow Pose is often used as a warm-up or as part of a larger yoga sequence to prepare the body for more advanced poses. It's also a wonderful practice for those seeking a gentle way to relieve back tension.

The Cat-Cow Pose is a simple yet effective way to increase spinal flexibility and release tension in the back. It's accessible to yoga practitioners of all levels and can be tailored to your own comfort and pace.