Published on September 23rd, 2013 | by Catherine Tingey0
CAT COW STRETCH
CAT COW STRETCH CAT (Marjaryasana) / COW (Bitilasana)
CAT / COW is almost universally used in Vinyasa practices.
A simple 3 pose sequence incorporating the breath, CAT /COW brings awareness into the body, gently warms the body by stirring the navel chakra, and opens the spine. It is best sequenced in the beginning of class.
This sequence is beginner-friendly and suitable for most everyone, except if the kneecaps (patella) are tender. In that case, try a blanket folded several times underneath the knees.
Place the palms on the mat shoulder-width apart, wrists underneath shoulders. Fingers should be slightly fanned.
Knees hip-width apart, knees underneath hips.
Feet hip-width apart.
Neck in line with the spine.
On an EXHALE, bring the navel to spine and ARCH the back, gently allowing the head and neck to release towards the ground.
CAT / COW is really all about FLOWING with the breath.
Notice if you are overly arching the back and pinning the chin to the chest in CAT.
Visualize drawing the heart up to the sky in COW.
Draw the sit bones APART in COW by widening across the top of the buttocks.