Marjaryasana (Cat and Cow Pose)How to Do Step by Step for Beginners with Benefits and Precautions

Transcript

[Music] no stay my name is Sandeep solanki today be able to learn Margera's or all tsoukalos cow and cat pose marker arson is an awesome that helps to bring mobility in the spine and not only the spine but also the pelvis in a modern day life lot of time we stand in one position for too long and putting weight more on one side of the body and this is the reason why one side of the spine starts becoming little shorter or stiffer at the same time the pelvis positions tends to be in one position for too long either too much interior too much posterior we want to move this we want to move the spine as the same at the same time the pelvic region also and this is the reason why this particular stretch or this particular fashion can be very good to bring the mobility in the spine at the same time in the films when we do this the anterior muscles can get stretched which is in front from the truth down from the to the pelvic region and also the posterior muscles which is from the neck down to the tailbone region can stretch nicely when we practice this we have to keep in mind that little by little we have to increase the range in such a way that at no point of time you feel strain especially in the lower back when we feel strain in the lower back you just take care and not to exceed beyond the punch there is a difference between the stretch and there is a difference between a pain so understand be little sensitive to understand what is stretched and go to Spain and don't over with you let's see what's the position of this mattress or cow and cap rows so we will come on the force also what is coming to a tabletop position so we come to a tabletop position now where we should place a pound the distance between the palm should be according to the show and thin girls already engaged so that there is no stream coming on the wrist joint and the distance between the knee is according to the hip widths this is the distance now the question comes what how much should be the distance between the palm Anthony because your people mainly keep the hands to close this they can feel and they will strain when few people if their hands too much away from the knee they can not feel the stretch it has effectively so the distance between the palm and the knee is according to the length of your trunk the body will look like a table actuate this and that's the reason why it is also called as a tabletop position now when we start you will start the inhalation going into a cow pose so when we inhale we lift the chin up we lifted chest up and then we press the lower back down and when we exhale we will exhale by lifting the lower back upper middle back up lifting the upper back up and then trying to bring the chin down to the chest so it's like convex Singh and concaving the spine and we will synchronize this with breathing you see to understand this when we inhale we move from up to down from the head to the chest to the lower back and when we exhibit move from down to up from the lower back middle back upper back and then into the head we will repeat this for at least about three times when you do it on your own if you do from about five to ten times it will be nice feel the stretch in the back muscles and the front parcels the antenna muscles in the posse of ourselves and also the movement happening in the spine and the pelvis so when I inhale and lift the chin chest up and press the lower back bending to the floor when I exhale and lift the middle lower back upper back up and bring the chin down to the chest this is a cactus inhalation going into a cow pose exhalation coming to a cat pose do this for some time maybe about five to seven repetitions in this pallava increase the mobility in the spine and also increase the mobility in the pelvis I believe your liking our videos and so that you can get new videos also if you like the video hit the like button and thank you very much for watching the video if you are any comments please do write to us with a lower back you thank you nurse