MARJARYASANA/BITILASANA VINYASA: CAT/COW STRETCHES

Cat/cow stretches are a beautiful way to warm up your body before you practice deeper yoga stretches or active poses. Cat/cow stretches are made up of marjaryasana and bitilasana, and they are considered a vinyasa because we are linking our movement with our breath as we flow between these two poses.

BENEFITS OF CAT/COW:

  • creates length in the spine

  • relieves tension

  • strengthens the core muscles

  • massages internal organs

  • improves digestion

  • improves posture

Press play on the video below for three cat/cow variations.

YOU CAN ALSO FIND CAT/COW IN THESE YOGA CLASSES.

CLICK HERE FOR TABLETOP POSE PROP IDEAS.

KEY POINTS TO REMEMBER

  • always engage your core muscles on the exhale to propel the movement

  • focus on length and spaciousness - not how extreme your range of motion is

  • evenly arch through the entire spine in cow pose

  • think about being an evenly rounded rainbow in cat pose

  • keep your neck long

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

Santosha SpiritPAIN, STRENGTH, ARM STRENGTH, CORE STRENGTH, VINYASA, SPINE, FLEXIBILITY, WARM UP, HEART OPENER