Yoga is a holistic practice consisting of various yoga asanas that help in numerous ways. One of the best yoga asanas that relaxes your body is the cat cow pose. It is a fusion of two poses: cat pose (Marjaryasana) and cow pose (Bitilasana). When practiced together, these poses help stretch your body and act as a warm-up exercise that helps prepare you for other activities. This yoga pose is known as Chakravakasana in Hindi and involves inhaling and exhaling the breath, making it one of the simplest and most effective yoga asanas. But that’s not the only reason why you should do this asana. There are many health benefits of cat-cow pose that you should know about.
What are the health benefits of the cat-cow pose?
Marjariasana, also known as Cat-Cow Pose, is a basic yoga pose that involves a rhythmic flow between two positions to promote spinal flexibility and overall well-being. It is a simple yet effective yoga sequence that promotes flexibility and spinal health, explains yoga expert Himalayan Siddha Akshar.
1. Improves flexibility
Regularly performing the cat-cow pose promotes flexibility and mobility along the entire length of the back by gently flexing and extending the spine.
2. Better posture
If you are looking for ways to improve your posture, this yoga asana is perfect for you. The continuous and alternating arch and arch of the back helps improve posture by strengthening the muscles that support your spine.
3. Relieves stress
Have you been experiencing stress lately? Cat Cow Pose involves rhythmic breathing and gentle movements that can help relieve stress and calm the mind.
4. Improves coordination
This pose encourages coordination of breathing and movement, promoting a sense of mindfulness and body awareness.
5. Stimulates the abdominal organs
The gentle compression and relaxation of the abdominal area in the Cat-Cow Pose can stimulate and massage the organs, aiding digestion.
It is an excellent warm-up asana for the spine that you can do before attempting more intense yoga poses or physical activities.
7. Relieves back pain
Do you suffer from severe back pain? Well, this pose can help. Regular practice of cat-cow pose can help relieve minor back pain by promoting flexibility and relieving tension in the spinal muscles.
8. Balances the nervous system
The controlled breathing and conscious movement in this pose help balance the balance
autonomic nervous system, which promotes a feeling of relaxation, says Akshar.
How to make the cat cow pose properly?
Now that you know the benefits of the cat-cow pose, we can show you step-by-step how to properly perform the cat-cow pose, from an expert:
Step 1: Start in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
Step 2: Inhale as you arch your back and drop your stomach toward the mat.
Step 3: Lift your head and tailbone toward the ceiling, creating a gentle curve in your spine. Make sure your shoulders are away from your ears and your gaze is forward.
Step 4: Now place your chin into your chest and arch your spine as you release your breath. Use your abdominal muscles and pull your belly button in toward your spine. Feel the stretch along your back and between your shoulder blades.
Step 5: Continue moving between cow and cat pose in a fluid motion.
Step 6: Repeat the sequence for approximately 10-15 breathing cycles, or as you prefer.
Whether you want to relax or keep your spine healthy and flexible, try incorporating cat-cow pose into your yoga routine. It is essential to focus on smooth, controlled movements and synchronize your breathing to reap the benefits of this yoga pose.