This asana helps to strengthen the back and keep the spine flexible.
A pose or asana is a stable position in which a yogi can remain motionless for a long time. Therefore, “cat” cannot be called a pose in the classical sense of the word. This is a dynamic ligament of two poses – a cat (marjariasana) and a cow (bitilasana) – backbends compensating each other. A healthy and flexible spine is the key to a successful life not only for animals, but also for humans.
What is the use of the “cat” pose
Cat-cow, the most common pose, is considered one of the most uncomplicated, but very useful:
strengthens the abdominal muscles;
increases the flexibility of the spine, relieving tension from it;
stretches the neck and back, removing the clamps in the lumbar region, between the shoulder blades and in the neck;
improves posture;
relaxes the sciatic nerve;
balances the endocrine, circulatory and lymphatic systems;
unbends the back at the energy level;
activates the spinal nerves, thereby improving the condition of all internal organs;
helps to restore the figure and restore the abdomen after childbirth;
soothes the nervous system;
improves digestion processes;
relieves menstrual pain.
When performing this ligament, the entire muscle frame, abdominal press, spine, cervical and thoracic regions work.
How to do the cat pose correctly
Even such a simple pose must be done correctly so that it brings as much benefit as possible.
Technique of execution
1. Start on your hands and knees with a flat back (table position), wrists under the shoulders and knees under the hips. The back is flat. The head is directed downward, creating an elongation at the back of the neck. Arms straight, elbows facing inward. Fingers wide apart.
2. Inhale. Exhale and lower your head and tailbone around your back. Pull your navel towards your spine.
3. Inhale and lift your head and tailbone, bending into a rocking curve. Don’t overload your neck.
4. Slowly alternate between “cat” and “cow” 8-10 times, deepening inhalation and exhalation.
Return to a flat-back table position. Each deflection is performed for a full inhalation and exhalation, and all movements should be wave-like and smooth.
5. Stretching from side to side: Move your head to the left, as if looking back. At the same time, the hips bend to the left, forming a comma with your body. Feel the stretch along the right side of your body. Swap by making the “comma” the opposite side. Alternate 8-10 times.
Who benefits from the cat pose
With our sedentary and sedentary lifestyle, this position is useful for everyone, and asanas are especially useful for osteochondrosis. They can be performed even with intervertebral hernias and protrusions (of course, not in the stage of exacerbation and if physiotherapy exercises are allowed by the doctor).
This pose has no absolute contraindications. Avoid both stretch marks if you have a back injury and consult your doctor if you are pregnant.
For knee pain, a softer mat is enough. And if you have problems with the thyroid gland or high blood pressure, then simply limit or more gently perform the back or lowering of the head.
Yoga, the oldest science known to people, is one of the best systems for dealing with physical ailments. The science of yoga is safe for anyone who approaches it with common sense. This is not a system of hard physical training, but soft and natural movements, which, if performed correctly, causing minimal stress in the body, bring it maximum benefit.
A few tips for beginners
In no case should you take asanas through force. Their development is a process of gradual disclosure of the body’s capabilities.
Relax in tense places – perfect relaxation will allow you to fully master the science of yoga. Voltage is the main obstacle to the flow of energy.
Try to do stretching in asanas with only the most minimal discomfort, enter the asana through relaxation.
While doing asanas, try to concentrate on the breath. It is closely related to the state of our mind. Breathe through your nose. Inhale as the body rises and exhale as the body descends.
There is no such thing as “failure” in asanas, unless you practice at all.
There is always someone who does something better than you, but there will certainly be someone else who does it even worse. Compare yourself only to yourself.
In addition, one of the pleasant aspects of yoga asanas (or postures) is that the most useful of them are far from the most difficult, but some of the best and indeed the simplest. And our “cat” is a very vivid example of this.