We practice a fun variation with cow and cat sounds to match movements along with our breath. 🐮 🐱
Cat/Cow Pose (Marjaryasana/Bitilasana) is a wonderful way to warm up the spine using movements that create spinal flexion & extension. There are several physical benefits: helps to relieve lower back pain and sciatica. Increases flexibility of the neck, shoulders, and spine. It’s an awesome flow to practice with students after long periods of sitting with head forward or for those at a computer all day and if you own a smart phone, cat/cow is for you. The movement also stretches the muscles of the hips, back, abdomen, chest, and along the side body. Give it a try!
Set up in a tabletop position, with shoulders over the wrists and hips over the knees, knees hip distance apart.
Starting with a neutral spine looking forward for Cow, inhale dropping belly toward the floor, lift the gaze (drishti), draw heart forward and shoulders back and tilt tailbone toward the sky. (Moo optional)
Next, exhale to Cat, round the back, draw belly button toward the spine, tuck the tailbone and chin. (Meow optional)
You can’t help but smile when you practice it with an animal sound 😃 so bring some playfulness into your practice 🙏🏻