CAT STRETCH (Marjariasana - Bitilasana)

   

Contraindications: any chronic or recent back pain or injury. With a neck injury, keep the head in line with the torso.

How to perform: Kneel on all fours with your knees placed directly under your hips, and the palms directly under your shoulders. The fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat and gaze at the floor. As you inhale, lift your tailbone up and allow your spine to follow the movement of the pelvis. As you are dipping your spine towards the ground, raise your head up and back. Slide the shoulder blades down your back. As you exhale - tuck the tailbone (coccyx) down and under, pull the abdominal muscles toward the spine and reach the back up towards the ceiling, releasing your head toward the floor. Repeat the movements on each inhale and exhale, synchronizing them to your own breath. You can close your eyes and feel the flow of the curve. Continue for 6-12 breaths, then rest in starting position for a few breaths.

Do not bend your elbows or sag into your shoulders - keep the shoulders away from the ears.

Do arch the full length of your spine to its maximum. Keep the arms and legs stable, straight and vertical. Let your breath lead your movements.

What if...my knees hurt - use a blanket as extra padding under your knees to protect you from pain.

Benefits: Increases spinal flexibility and improves circulation through the spine and core, frees your neck and shoulders, stimulates the digestive tract by massaging inner organs, relives menstrual cramps. Builds strength and flexibility in the wrists. It is also calming for your mind.

 

 

 

Cat Stretch (Marjariasana - Bitilasana) Video
Cat Stretch (Marjariasana - Bitilasana) Video

Comments
Search
Only registered users can write comments!

Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
  • 1
  • 2

Pranayama

  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

Site Search

Google Translate

English Chinese (Simplified) Chinese (Traditional) French German Hindi Italian Norwegian Polish Russian Spanish Swedish Maltese

Asanas Sequence

  • 1
  • 2

FAQ

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8

ZoyaYoga Twitter

zoyayoga's avatar
Zoya Lu zoyayoga

Students Feedback

  • Private Lessons More than a teacher, Zoya is a healer of mind, body and spirit. She brings awareness of, and opens the pathways between them. Zoya taught me how to discover...
  • Vinyasa Yoga Dearest Zoya,   Thanks to YOU for sharing your teaching with an open heart - for your dedication sending regular emails and updates online to keep. I...
  • De-stress Yoga Thanks alot for the yoga classes, Zoya. It has opened another world for me. It was my doctor who recommended yoga for me to relax and bring down my blood...
  • Hatha Yoga Intermediate Course (HYIC) Zoya brings yoga to her students in a very holistic way. Her website and the work that she is doing are amazing and her sharing is so generous. Besides...
  • Hatha Yoga Foundation Course (HYFC) Since I started Yoga I have learned how to relax and be more peaceful with myself. I am always looking forward to my next class as there is always new...
  • 1
  • 2