Asana Of The Month: Cat and Cow

Cat and Cow poses are two of the simplest hatha yoga poses. There is no age limit for these poses but there are a few contraindications (see below). Cat and cow are usually done together as a vinyasa (flow) yoga routine. The pose begins with a straight back and then flows into cat bowing the spine upward followed a breath or two later by flowing into cow pose bowing the spine downward. These poses improve spinal flexibility, digestion, and circulation.

English Name: Cat and Cow

Sanskrit Name: Marjaryasana and Bitilasana

Difficulty Level: 2

Start Position: Childs Pose

Instructions:

Cat

Step 1. Align hips over knees and shoulders over wrists in neutral (straight) spin.

Step 2. Exhale and round your spine pulling your belly in and tucking your chin to chest.

Cat PoseCow

Step 3. Inhale and drop your belly towards the floor , lift the heart and head and concave your back.

Step 4. Exhale repeating Step 2.

Cow Pose

Physical Benefits:

• Increases spinal flexibility
• Increases circulation
• Opens up the lower back and abdomin
• Aids digestion
• Opens up the chest, throat, and shoulders
• Stimulates the thyroid

Mental Benefits

• Stimulates the mind
• Reduces stress
• Relieves mild anxiety and depression

Contraindications:

• Neck injury
• Shoulder or back injury
• Severe carpal tunnel syndrome