Скачать или смотреть Cat Cow - Marjaryasana-Bitilasana - Most Popular Yoga Poses for Beginners. February Yoga Goals!

28 Days of Yoga for Beginners
1 Pose a Day Challenge
Day 20
Marjaryasana-Bitilasana
mar-jar-ee-AHS-anna (Cat) AND bee-tee-LAHS-anna (Cow)
(Cat-Cow)


Why do you want to do Cat-Cow?

This move increases flexibility of the spine and surrounding muscles. Tones your back muscles. In cow, your rib-cage is expanding fully, so you can breathe deeply and fully. Cat-Cow helps you link your breath to movement. Practicing this regularly can relieve tension in your back. Use this pose by itself, or to warm up the spine before diving into a longer yoga sequence.

Where Do You Feel It?

You will feel this all along the spine. Will also feel a gentle stretch along your chest.

Getting into it!

Set up your Table Top position so that you have a neutral spine. Have your knees below your hips, and your hands below your shoulders, or just slightly forward. Palms pressing into the mat and fingers spread wide. Look forward as you tip your tailbone up. Inhale. Energetically press your inner thighs away from each other. On your exhale, round the spine by curling the chin into the chest and lifting each vertebra towards the ceiling. Draw your tailbone down between your legs towards the pubis bone. The pubis bone moves towards the navel and the navel recedes and presses up to the front of the spine. Press into your hands and without forcing, encourage an expressive arch in your cat’s back. When you take your inhale, reverse the movement in your spine, by looking up and lifting your tailbone to the sky. Continue alternating between cat and cow. Exhaling when you are forming your cat’s spine, and inhaling on the dipped cow spine.

Simply put:
Exhale for Cat
Inhale for Cow
Link breath to movement to give your spine some love.

Be Mindful

Not to overexert yourself. With anything, you will grow more comfortable with these postures the more you practice. Don’t worry about how deeply your cow tilt is or your arched cat is. Focus on linking the inhale to cow and exhale to cat.


My Thoughts Through Practice

When I am tired and need energy and a better mindset, this is accessible and gives me enough energy and calm to meet the day.