Channel：InkAndAsana
Cat-Cow Pose, also known as Marjaryasana-Bitilasana, is a gentle yoga sequence that warms up the spine and improves flexibility.
Benefits
1. Increases spinal flexibility
2. Relieves tension in the neck and shoulders
3. Improves posture
4. Prepares the body for more dynamic movements
How to Practice
1. Start on hands and knees (tabletop position)
2. *Cat Pose (Marjaryasana)*:
– Inhale, arch your back, and tuck your chin to your chest
– Engage your core and round your spine
3. *Cow Pose (Bitilasana)*:
– Exhale, lift your head and tailbone, and arch your back in the opposite direction
– Keep your shoulders down and away from your ears
4. Repeat the sequence several times, moving slowly and smoothly
Tips
1. Keep your movements gentle and controlled
2. Focus on your breath and let it guide your movements
3. Use your core to support your spine
Variations
1. *Slow and gentle*: Perfect for beginners or those who need a more gentle approach
2. *Dynamic*: Move more quickly and fluidly for a greater challenge
Precautions
1. Avoid if you have severe neck or spine injuries
2. Modify or avoid if you have any underlying health conditions
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