Cat pose

Welcome everybody! I’m Pūciņa, your fluffy yoga instructor and today we are going to learn two very important poses marjaryasana (sounds Martian to me, I like it) and bitilasana also known as cat and cow poses. Personally I exercise both of these every day, several times a day and can recommend the same for you. I also do a lot of adho mukha svanasana or downward-facing dog, but don’t tell them that, please.  

Get on your fours and let’s begin! It doesn’t matter with which pose we start. I prefer the cow one first and then the cat one. To avoid injuries, remember to position yourself correctly. Especially you, two legged creatures - knees under the hips and hands under the shoulders.



Have you ever seen a cow in real life? Me neither, but it doesn't matter. They basically look like a brick with horns just bigger (so I am told). That will be your starting position. Back flat in one line. However, cows have big bellies and I bet they are also heavy. So imagine your belly is a bit heavy as you inhale and it is being pulled down towards the ground while creating deep, inward arch in your back. You can even look at the sky for a moment and say mooo before you exhale and return to the starting position.



Let’s move on to the cat pose. It’s all about that six pack or whatever you humans have! No. Not really. Or maybe? It is just your core muscles and guts moved and pressed towards the spine. Imagine you are trying to reflect a ball with your back. On exhale round it up nicely. Then return to the starting position same as in the cow pose as you inhale.



All of you sitting around and staring in your boxes for the most of your awake time, should cow and cat from time to time. It doesn’t take a lot of time and your back will thank you. Not just the back. These exercises also improve circulation in your body, calms your nervous system and strengthen your back, core, arms and shoulders which in general improve your entire posture.