marjarasana

catstretch

CAT'S BACK STRETCH.

Level medium

Bidalasana (Sanskrit: बिडालासन; IAST: biḍālāsana) or Marjariasana (Sanskrit: मार्जरीआसन; IAST: mārjarīāsana), both meaning Cat Pose in Sanskrit, is a kneeling asana in modern yoga as exercise.[1] A variant with one leg held out is Vyaghrasana (Sanskrit: व्याघ्रासन; IAST: vyaghrāsana), Tiger Pose. A variant with the back lowered is Bitilasana (Sanskrit: बितिलासन; IAST: bitilāsana), Cow Pose; this is often used as the counter-posture, and a widely used exercise is to alternate between Cat and Cow Poses repeatedly. Bidalasana, or Cat Pose, at an outdoor yoga event The counter-posture, Bitilasana, or Cow Pose Etymology and origins DescriptionEdit

The practitioner kneels on all fours and slowly raises and lowers the back, transitioning in a gentle vinyasa between Cat and Cow Poses, and exercising the core muscles that support the spine.[8]

The pose is considered in Sivananda Yoga to be suitable for use during pregnancy.[9][2] VariationsEdit Vyaghrasana, Tiger Pose, with straight leg

In variations of the pose, one leg is stretched out straight, and the knee of the stretched out leg may then be bent so the foot points straight up; the opposite hand may also be stretched out; this is called Vyaghrasana, Tiger Pose.[10][11]

Cat Pose is often alternated with Bitilasana, Cow Pose, where the belly and back are lowered and the hips and shoulders remain unmoved.[12]

1 position

lower back

head up

hands flat on floor

legs and feet together

2. Position

arch back up

head down

Instructions

Position yourself on all fours. Palms flat on floor. Breathe in.

Arch back down. HOLD. Breathe out. 2. Arch back up. HOLD.