Cat pose (marjaryasana) if often paired with Cow pose (bitilasana) to create a lovely flow which uses the breath to create movement in the spine. This is one of the most popular poses suggested to those suffering from back pain as it helps to increase the space between the vertebrae and teaches the body regarding the natural curves of the spine. Cat pose arches the back similar to a cat when its is stretching. Cow pose imitates the sway back of a cow. Of course, as with many animal poses, you can add in the sounds these animals make to have a lot of fun with series.

Cat Cow Pose  – Marjaryasana Bitilasana

cow pose

• Kneel on all fours in Table position – hands below the shoulders, knees below the hips
• Inhale, look up to the ceiling, allowing your back to sway, hips high, shoulders blades pulled down
• Exhale, round in the opposite direction, looking at your navel
• Repeat, inhaling as you look up, exhaling as your head comes down


cat pose

• Stretch your back as much as possible in both directions

Benefits: stretches the back, torso and neck, provides a gentle massage to the spine and internal organs.

I’ve also used this series as Happy Cat, Scared Cat when doing Halloween Yoga.

Watch for more animal poses in the coming weeks which will tie together in an upcoming yoga adventure story perfect for pre-school and elementary aged kids.

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