STEPS :
1.Starting Position:
•Come onto your hands and knees in a tabletop position.
•Align your wrists directly under your shoulders and your knees under your hips.
•Keep your spine neutral and gaze forward.
2.Inhale – Cow Pose:
•As you inhale, arch your back by dropping your belly towards the floor.
•Lift your chin and chest, and gaze slightly upward.
•Your sit bones should lift toward the ceiling.
•This is the counterpose and is often practiced with Marjariasana for flow.
3.Exhale – Cat Pose(Marjariasana):
•As you exhale, round your back towards the ceiling.
•Tuck your chin toward your chest and draw your belly to your spine.
•Your head drops down naturally toward the floor.
•Press your hands and knees firmly into the mat.
4.Repeat:
•Continue flowing between Cow Pose (inhale) and Cat Pose (exhale) for 5–10 breaths or as long as comfortable.
BENEFITS :
Physical Benefits:
1.Improves spinal flexibility and mobility
2.Strengthens the wrists, shoulders, and arms
3.Tones and activates abdominal muscles
4.Massages internal organs, improving digestion
5.Enhances blood circulation, especially in the spine and neck
6.Relieves stiffness in the back and neck
Mental & Emotional Benefits:
1.Reduces stress and anxiety
2.Calms the nervous system
3.Encourages deep, mindful breathing
4.Promotes mental clarity and focus
Therapeutic Benefits:
1.Helps manage mild back pain
2.Relieves menstrual discomfort
3.Reduces fatigue and tension
4.Improves posture over time
CLINICAL IMPORTANCE
Spinal Health and Posture Correction
1.Enhances mobility of the vertebral column, particularly in the thoracic and lumbar regions.
2.Aids in correcting postural imbalances such as kyphosis and lordosis.
3.Beneficial for patients with sedentary lifestyles or desk jobs to prevent chronic back issues.
Management of Back Pain
1.Used in rehabilitative physiotherapy for mild to moderate back pain.
2.Strengthens the paraspinal muscles and improves spinal alignment.
3.Especially useful in postnatal care and lower back strengthening programs.
Core Strengthening and Abdominal Organ Stimulation
1.Activates the core musculature, improving abdominal tone.
2.Helps stimulate the digestive organs, aiding in constipation relief and better digestive function.
3.Often recommended in yogic therapy for IBS and mild digestive disorders.
Respiratory and Neurological Benefits
1.The rhythmic breathing involved improves lung capacity and promotes parasympathetic activation, leading to stress reduction.
2.Helps in relaxing the nervous system, which is beneficial for patients with anxiety, insomnia, or mild depression.
Reproductive and Hormonal Balance
1.Used in yoga therapy for menstrual irregularities and PMS due to its effect on the pelvic region.
2.Gently massages pelvic organs, promoting hormonal balance.
