The Cat-Cow Pose (Marjaryasana-Bitilasana) is a popular yoga asana that combines two distinct movements to create a gentle flow and stretch for the spine. In Sanskrit, “Marjaryasana” means “Cat Pose,” and “Bitilasana” means “Cow Pose.” This asana is often practiced as part of a warm-up sequence or as a stand-alone pose to improve spinal flexibility and relieve tension. It is a great way to gently and mindfully engage the muscles of the back, neck, and abdomen.
Steps to do:
1. Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees directly under your hips.
2. Inhale as you arch your back, dropping your belly towards the ground and lifting your head and tailbone towards the ceiling (Cow Pose).
3. Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
4. Repeat the flow, moving between Cow Pose on the inhale and Cat Pose on the exhale for several breaths.
1. Improves spinal flexibility and mobility.
2. Strengthens and stretches the muscles of the back, neck, and abdomen.
3. Stimulates and massages the organs of the abdomen, promoting digestive health.
4. Relieves stress and tension in the back and neck.
5. Promotes mindfulness and body awareness.
1. Avoid practicing this asana if you have a recent or chronic injury or condition affecting the spine or abdomen.
2. If you have wrist pain or discomfort, you can place a folded blanket or cushion under your hands for support.
3. Listen to your body and move gently, especially if you have any existing back or neck issues.
This gentle yet effective asana is suitable for all levels of practitioners, from beginners to advanced yogis. It can be easily modified to suit individual needs and is often used in therapeutic yoga practices to relieve back pain and improve spine health. The Cat-Cow Pose is a valuable addition to any yoga practice, offering both physical and mental benefits. By incorporating this asana into your routine, you can experience improved spinal flexibility, reduced tension, and a greater sense of overall well-being.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.