Marjariasana & Bitilasana
Marjariasana – Bitilasana is a combination of two asanas that comprise one of the most basic yoga movements often used as a warm up routine. The name ‘Marjariasana’ comes from the Sanskrit word ‘marjari’ meaning cat and the world ‘Bitilasana’ is derived from the Sanskrit word ‘Bitila’, meaning cow and ‘asana’ refers to posture.
Instructions: Get on your hands and knees in table top position. Ensure your shoulders are directly above your wrists and your hips are over your knees. Inhale and push your tail bone up towards the ceiling, letting the spine arch inwards by keeping the belly dropped towards the floor. Keep your shoulders engaged and away from your ears and lift your chin and chest and gaze up towards the ceiling. This is the Cow Pose. In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
As you exhale, draw your belly to your spine and release the crown of your head toward the floor, gently releasing the back of your neck and pushing the chin to your chest. While doing this, tilt your pelvis under and around your spine and curve your back round upwards by drawing the navel firmly in towards the spine, keep your shoulders engaged and press into the mat with your hands, shins and the tops of your feet.The pose should look like a cat stretching its back. Keep the gaze downward and the head bent between the arms .This is Cat Pose. Alternate these poses. Keep your shoulder blades broad and draw your shoulders away from your ears to protect your neck during the movements. Inhale and go to Cow Pose and then exhale and return to Cat Pose. Repeat 5-20 times and then rest by sitting back on your heels with your torso upright.
Benefits:
- This combination improves posture and balance.
- It provides relief from back pain and sciatica symptoms.
- It strengthens and stretches the spine and neck.
- It stretches the hips, abdomen and the upper and lower back.
- It stimulates the kidneys and adrenal glands.
- It strengthens the wrists and shoulders.
- It massages the digestive organs and improves digestion.
- It relaxes the mind.
- It improves blood circulation.
Caution:
- It should be avoided in case of a neck or a spinal injury.
