Marjaryasana-Bitilasana Pose (Cat-Cow Pose) For Spinal Health And Back Pain

Cat -Cow pose is a combination of two pose i.e Cat pose and Cow pose. Cat Cow pose is the most important pose you learn when starting yoga,especially if you have back pain.You can do this yoga on regular basis for your spinal health.Although this pose is very easy to perform ,but you can do only cow pose in starting period , if you are not comfortable and slowly you can do this combination.This pose is very beneficial to strengthen your spine and get rid of back pain.

Benefits Of Cat Cow Pose:

Stretches the spine, back and abdomen muscles
Stimulates organs including gastrointestinal tract
Opens up the lungs and chest, aids breathing
Relieves lower back pain

How To Do Cat-Cow Pose

Start by kneeling on hands and knees. Make sure hands are below your shoulders and your knees below your hips.
Inhale and look up to the ceiling allow your belly to sink toward the floor.
Exhale and round your back towards the ceiling and look at your belly.
Repeat this process again for 5-6 times.

If you are not comfortable with cat cow pose you can perform only cow pose.

How To Do Cow Pose

Start on your shoulders, and your knees directly under your hips. Point your fingertips to the top pf your mat. Place your shins and knees hip width apart. Center your head in a neutral position and soften your gaze downward.
Begin by moving into cow pose. Inhale as you drop your belly towards the mat. Lift you chin and chest , and gaze up toward the ceiling.
Broaden across your shoulder blades and draw your shoulders away from your ears.

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