Yoga is a comprehensive practice consisting of several yoga postures that offer various advantages. Cat cow pose is one of the top yoga asanas that soothes your body. It is a fusion of two positions: Feline posture (Marjaryasana) and Bovine Pose (Bitilasana). When done together, these postures aid in elongating your body and serve as a prelude to other activities. Also known as Chakravakasana in Hindi, this yoga pose involves the intake and release of breath, making it one of the simplest and most efficient yoga asanas. However, this is not the solitary reason to perform this asana. There are numerous health benefits of cat-cow pose that you should be aware of.
What are the advantages of the cat-cow pose for health?
Marjariasana, also referred to as Cat-Cow Pose, is a fundamental yoga pose involving a rhythmic transition between two positions to enhance spinal flexibility and overall wellness. It is a straightforward yet powerful yoga sequence encouraging flexibility and spinal health, as explained by yoga specialist Himalayan Siddha Akshar.
1. Enhances flexibility
Regularly performing the cat-cow pose will promote flexibility and mobility along the entire length of the back by gently flexing and stretching the spine.
2. Enhanced posture
If you are seeking ways to enhance your posture, this yoga asana is ideal. The continuous and alternating arching and curving of the back helps improve posture by strengthening the muscles that uphold your spine.
3. Eases stress
Feeling stressed lately? Cat cow pose involves rhythmic breathing and mild movements that can help alleviate stress and soothe the mind.
4. Boosts coordination
This pose fosters the coordination of breath and movement, promoting a sense of mindfulness and body awareness.
5. Stimulates abdominal organs
The gentle compression and release of the abdominal region in the Cat-Cow Pose can stimulate and massage the organs, aiding digestion.
6. Prewarm workout
It is an excellent prewarm asana for the spine that you can do before engaging in more intense yoga postures or physical activities.
7. Eases back pain
Suffering from severe back pain? Well, this pose can help. Regular practice of the cat-cow pose can help alleviate minor back pain by promoting flexibility and relieving tension in the spinal muscles.
8. Balances the nervous system
The controlled breathing and mindful movement in this pose help balance the autonomic nervous system, promoting a sense of relaxation, says Akshar.
How to do the cat cow pose properly?
Now that you are aware of the benefits of cat-cow pose, let us provide a step-by-step guide on how to properly perform cat-cow pose, from an expert:
Step 1: Commence in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
Step 2: Inhale as you arch your back and drop your belly towards the mat.
Step 3: Raise your head and tailbone towards the ceiling, creating a gentle curve in your spine. Ensure that your shoulders are away from your ears, and your gaze is forward.
Step 4: Now, tuck your chin into your chest and curve your spine as you exhale. Employing your abdominal muscles, draw your navel inward towards your spine. Feel the stretch along your back and between your shoulder blades.
Step 5: Continue transitioning between the cow and cat pose in a flowing motion.
Step 6: Repeat the sequence for about 10-15 breath cycles, or as per your comfort.
Whether you wish to relax or maintain flexibility and health in your spine, attempt incorporating cat-cow pose into your yoga regimen. It is crucial to concentrate on smooth, controlled movements and synchronize your breath to reap the benefits of this yoga pose.
