BeginnerSanskrit: Marjaryasana-Bitilasana
Cat-Cow Pose
A gentle flow that warms and mobilizes the spine.
Benefits
Improves posture
Relieves back tension
Strengthens spine
Calms the mind
Contraindications
Avoid or modify this pose if you have any of the following conditions:
- Neck injury
- Back injury (modify)
How to Practice
Enter the pose mindfully, paying attention to your breath. Hold for 5-10 breaths, or as long as comfortable. Never force the pose and back off if you feel sharp pain.
Use props as needed to modify the pose for your body. Remember that yoga is a practice of self-awareness, not self-judgment.
