Cat-Cow Stretch
Cat-Cow, also known as Marjaryasana-Bitilasana, is a simple yet effective yoga sequence that increases spinal flexibility and relieves tension in the neck, shoulders, and back. This sequence is ideal as a warm-up or as part of your daily yoga or workout routine to enhance mobility and focus on breathing.
Correct Technique for Cat-Cow Stretch
Here’s how to perform Cat-Cow Stretch correctly:
- Starting Position: Begin on all fours in a tabletop position. Ensure that your wrists are under your shoulders and your knees are under your hips.
- Cat (Marjaryasana): On an exhale, round your back and pull your navel up towards your spine. Let your head fall gently towards the ground.
- Cow (Bitilasana): On an inhale, lift your chest and tailbone upwards while lowering your belly towards the floor. Look slightly forward or upward.
- Repetition: Flow between Cat and Cow for 5-10 breaths to promote flexibility in the spine.
Watch this video with Adriene, demonstrating a simple guide to performing Cat-Cow Stretch correctly.
Common Mistakes and How to Avoid Them
While Cat-Cow Stretch is simple, the following mistakes may occur:
- Lack of Spinal Movement: Focus on moving the entire spine back and forth, not just the neck or lower back.
- Excessive Arching in the Lower Back: When entering Cow pose, avoid overextending the lower back. The movement should be controlled and natural.
- Uncoordinated Breathing: Remember to synchronize the movements with your breathing – inhale in Cow and exhale in Cat.
Here is a video that shows common mistakes during Cat-Cow Stretch and provides tips on how to improve the technique.
Modifications and Variations of Cat-Cow Stretch
To adapt Cat-Cow Stretch to your needs, try the following modifications:
- Soft Wrists: If your wrists become tired, you can place a yoga block or blanket under your wrists for support.
- Seated Cat-Cow: If you have difficulty being on all fours, you can perform this sequence seated in a chair while still achieving the movement in the spine.
- Dynamic Cat-Cow: Try increasing the tempo to create more energy and warmth throughout the spine.