Chapters (2)

Yoga Asana - Marjaryasana/Bitilasana (Cat & Cow Pose) - Stretches the Back & Neck

Geethanjali - Yoga · 1:52

asana pranayama meditation kirtan

In this practice

Key teachings

Mindful spinal articulation
Coordination of breath with movement
Gentle core awareness

Ideal for

Beginners and all levels
Warm-ups before other yoga practices
Individuals seeking gentle spinal release

Lesson

Instructions

Marjaryasana + Bitilasana (Cat & Cow Combination Pose) - Kneel on all fours and arch your lower back and torso slightly bending at the hips both sides, then arch it lower again and raise your head up, breathe easily in and out. Benefits – Stretches back and front torso + neck and gently massages the spine and belly organs

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Steps

Marjaryasana (Cat Pose) - spinal flexion
Bitilasana (Cow Pose) - spinal extension
Tabletop position setup

Benefits

Stretches back and front torso
Stretches the neck
Gently massages the spine
Stimulates internal organs

Transcript

[Music] kneel on all fours and Arch your lower back and torso slightly bending at the hips both sides then Arch it lower again and raise your head up breathe easily in and out [Music] kneel on all fours and Arch your lower back and torso slightly bending at the hips both sides then Arch it lower again and raise your head up breathe easily in and out [Music] [Applause] [Music] [Applause] kneel on all fours and Arch your lower back and torso slightly bending at the hips both sides then Arch it lower again and raise your head up breathe easily in and out [Music] [Applause] [Music] [Applause] benefits stretches back and front torso plus neck and gently massages the spine and belly organs [Music]

Practice summary

Level: beginner
Duration: 2 minutes
Equipment: yoga mat
Target areas: Spine (thoracic and lumbar)NeckAbdomenHips
Energy: balancing

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