Cat-Cow Stretch is the incorporation of Marjaryasana (Cat Pose) and Bitilasana (Cow Pose). The two asanas are paired together for a gentle, flowing vinyasa. For those of you who are not familiar with the term, vinyasa is defined as “breath-synchronized movement.” If you practice Vinyasa Yoga, you will move from one pose to the next as you inhale or exhale; that is, your movements will match your breathing.
Getting Into Cat-Cow:
Begin on your hands and knees in Table Pose. Your hips should be set directly over your knees and your shoulders, elbows, and wrists should be in line and perpendicular to the floor. Keep your back straight (like a tabletop) and your spine in a neutral position. Let your neck be long and your eyes soft, looking at the floor. Stabilize your shoulder blades by drawing them down your back.
Once you have established Table Pose, move into Cow Pose. As you inhale, simultaneously lift your sit bones upward, press your chest forward, and allow your belly to sink towards the floor. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
As you exhale, come into Cat Pose. Simultaneously round your spine outward, tuck your tailbone, and draw your pubic bone forward. Release your head toward the floor, but don’t force your chin to your chest. Note: if you have a neck injury, keep your head in line with your torso throughout Cat-Cow.
Go back and forth between Cow and Cat on each inhale and exhale, matching your movements to your own breathing. Do this for 5-10 breaths and try to keep an even distribution of weight between your hands and knees. After your final exhale, end the stretch in Table Pose.
Benefits of Cat-Cow:
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Stretches the hips, abdomen and back
- Increases coordination
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands
- Creates emotional balance
- Relieves stress and calms the mind