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 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

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