To revitalise your brain and body, join Kamala Venkat in a gentle stretch inspired by our animal friends
Marjaryasana-Bitilasana is also known as Cat-Cow Pose. ‘Marjaryasana’ comes from the Sanskrit word ‘marjay,’ meaning ‘cat,’ and ‘asana,’ meaning ‘pose.’ ‘Bitilasana’ comes from the Sanskrit word ‘bitil,’ meaning ‘cow.’ This asana is a fusion of two gentle stretches for warming up your spine. It is beneficial for your mind and body, as it is performed with synchronised breathing, and boosts your brain power to enhance focus and mental stability.
You can start this asana with Tabletop Pose, in which you place both the palms on the mat by keeping your arms straight (elbows should not be bent) and your knees on the mat (at 90 degrees to your hips). Place your toes on the mat. Try to keep your fingers open so that you can distribute your weight evenly.
When you are balanced, inhale deeply and move into Cow Pose, curving your lower back and bringing your chest and chin up. Your belly should drop towards the mat. Broaden your shoulder blades and draw your shoulders away from your ears. Lift your head and gaze straight ahead.
As you exhale, come into Cat Pose, rounding your spine towards the ceiling and tucking in your belly towards your spine. Also, bring your head slowly down towards the floor and relax in this pose. Do not force your chin to your chest.
Inhale, coming back to Cow Pose, and exhale, back to Cat Pose.
Repeat 5 to 20 times, then relax in Vajrasana (sitting back on your heels with your torso upright).
Strengthens and stretches the spine and neck
Relieves stress and calms the mind
Increases the flexibility of your neck, shoulders, and spine
Pain or injury in your wrist or shoulders
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