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:

  1. 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.
  2. Cat (Marjaryasana): On an exhale, round your back and pull your navel up towards your spine. Let your head fall gently towards the ground.
  3. Cow (Bitilasana): On an inhale, lift your chest and tailbone upwards while lowering your belly towards the floor. Look slightly forward or upward.
  4. 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.
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