Updated: Jan 22
Cat Pose | mārjarīāsana | मार्जरीआसन
& Cow Pose | bitilāsana | बितिलासन
Marjari, “cat” and आसन asana, "posture" or "seat"
Benefits of mārjarīāsana include light stretching of the back of the torso and neck. It gently massages the spine and belly organs. Some contraindications (cautions) include neck injury.
Bitil, “cow” and आसन asana, "posture" or "seat"
Benefits of bitilāsana include light stretching of the front of the torso and neck. It gently massages the spine and belly organs. Some contraindications (cautions) include neck injury.
Both poses could be considered modern yoga poses as they were not introduced until the earlier centuries of yoga and are not commonly seen in traditional practices. Both poses are typically couple with a transitional pose of "table pose" which is a modern yoga pose as well.
Variations of Cat Pose mārjarīāsana & Cow Pose bitilāsana
🤍 Toes tucked under: takes weight and strain out of your ankles. Provides additional knee support by activating the muscles that surround the knee. By tightening the muscles around your knee you are protecting your inner knee joints and ligaments.
🙏🏻 Blanket under your knees: provides additional support for your knees
These are just some variations of mārjarīāsana & bitilāsana. Yoga Asana looks different in every body & therefore so will the variations.
These are just some variations.
Yoga Asana looks different in every body & therefore so will the variations. Try it out! Are you using the variation best for you and your body? Are you honoring yourself?
Need help finding the variation best for you? Let’s talk!
Let yourself experience Cat Pose mārjarīāsana & Cow Pose bitilāsana in motion. Wherever you are, take a moment to pause.
[Come to a table pose position. Stack your shoulders over your wrist and hips over your knees. Point your toes long behind and press into your shins. Bring your gaze, your dristi, in between your thumbs. Spread your fingers wide and add a slight bend to your elbows. A slight engagement to your core. Exhale to prepare. Inhale cow pose, drop your belly, begin to lift your gaze and your tailbone. Continue to press down into your shins and maintain a soft bend in your elbows. Now imagine you are pulling your chest in between your biceps. Exhale cate pose, pull your belly button into your spine, draw your chin in towards your chest and arch your upper back up towards the ceiling. Draw your tailbone down towards the earth and pull your shoulder blades apart.]
I invite you to find a few breaths moving in between cat pose mārjarīāsana & cow pose bitilāsana. Adding movement into your hips, shoulders and neck.