Cat & Cow Pose (Marjariasana & Bitilasana) are probably the most important yoga poses for everyone’s asana practice. Moving through the these two planes of movement is essential for understanding the spine, pelvis, and rib cage relationship.
Cat and Cow movements directly work with the Sushumna Nadi, which is the large energy pathway that rides along the length of the spine) and the Nabhi marma point (bellybutton). These movements work with the 5 chakras along the spine as well as involving the digestive system, the lungs, heart, and lymphatic system. The movement alone has a freeing and vulnerable quality to it. By practicing it you can begin to see changes in self confidence, self expression, and self love. ❤️
I, personally, begin Every. Single. Class with a Cat and Cow warmup. Once the practitioner understands these movements they are better set-up to build a better mind/muscle relationship with their bodies. This doesn’t just apply to yoga but to almost any exercise and any lifestyle.
These two postures bring movement into the spine, shoulder, and hips. They suggest more movement for the forward and backward tilt of the hips and bring more awareness for the action of the pelvis, core, and spine. Those with tight hip flexors (muscles that could prevent you from sitting on the floor with legs straight out without felling like you’re leaning backwards) greatly benefit from practicing these two postures together.
🌑 In yoga we couple the movements with a breathing technique. We come into a table top position (hands and knees) with wrists under shoulders and knees are hips width apart. Also, toes are NOT tucked under. I suggest closing your eyes to better get a feeling of your body. Doing these movements in front a mirror first can give you some insight too.
👉 Treat your pelvis as an actual bowl filled with water. Spill the water out in Cow and retain the water (don’t let it spill) in Cat.
🐂In the cow posture we inhale and “spill the bowl out”.
We first lift the tailbone towards the sky while the belly drops down towards the floor. Then the shoulder blades also draw towards each other and, lastly, the head lifts. A full and complete inhale inflates the diaphragm and allows the backbend to be softened and not as intense. So the individual doesn’t hinge too much in their vertebrae.
🐅In the cat posture we exhale and “keep the bowl full”
First begin to tuck the pelvis in, then arch the back, followed by the neck and a chin tuck. Remember to draw the bellybutton towards the spine and press deeply away from the floor allowing the shoulder blades to draw away from each other.
These two movements are excellent as warmups before exercising and are beneficial for daily experiences as well. In most industrialized nations these postures are excellent for brining the spine, hips, and shoulders back into agreement.
Happy practicing!🌚
SUNYATA YOGA 