Chapters (5)

How To Do : Cat Cow Pose (Majaryasana / Bitilasana) Yoga Pose

Dr. Zio - Yoga Teacher · 1:03

In this practice

Key teachings

Spinal articulation and mobility
Mindful breath-movement coordination
Gentle core engagement for spinal support

Ideal for

Beginners learning foundational poses
Individuals seeking to improve spinal mobility
Those looking for a gentle warm-up or cool-down
Practitioners with mild back pain (with caution and doctor's advice)

Lesson

Instructions

👉Benefits It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.

👉How to do Keep your shoulders over your wrist and your knees right underneath your hips. (Child pose) Cow Pose: Inhale as you drop your stomach towards the mat. Raise your chin and chest and stare toward the ceiling. Widen across your shoulder blades and draw your shoulders bit away from your ears. Cat Pose: As you exhale, draw your stomach to your spine and turn your back toward the ceiling. The pose should look like a cat stretching its back. Repeat.

👉Tips Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

👉Warnings Those with neck injuries should keep the head in line with the torso, not dropping it forward or back.

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Dr. Zio - Yoga Teacher

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Steps

Cat Pose (Marjaryasana)
Cow Pose (Bitilasana)
Synchronized breath with spinal flexion and extension

Benefits

Stretches the back torso and neck
Softly stimulates and strengthens abdominal organs
Brings the spine into correct alignment
Helps prevent back pain when practiced regularly

Transcript

cat cow pose majar yoshana bitter asana benefits it stretches the back torso and neck and softly stimulates and strengthens the abdominal organs it brings the spine into correct alignment and can help prevent back pain when practiced regularly how to do keep your shoulders over your wrist and your knees right underneath your hips child pose cow pose inhale as you drop your stomach towards the mat raise your chin and chest and stare toward the ceiling widen across your shoulder blades and draw your shoulders bit away from your ears cat pose as you exhale draw your stomach to your spine and turn your back toward the ceiling the pose should look like a cat stretching its back repeat [Music] you

Practice summary

Level: all levels
Duration: 2 minutes
Equipment: yoga mat
Target areas: spineneckshouldersabdomenhips
Energy: balancing

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