Yoga : Bidalasana (Marjariasana) - how to perform this excercise

 


Bidalasana, also called Marjariasana, is commonly known as the Cat Pose in yoga. It is a gentle, foundational pose that focuses on spinal flexibility and awareness. The name originates from the Sanskrit words "Bidala" or "Marjari" (cat) and "Asana" (pose).


This asana mimics the natural stretching motion of a cat, making it excellent for warming up the body, relieving tension in the back, and improving posture. It is often paired with Bitilasana (Cow Pose) for a fluid, dynamic stretch that promotes spinal mobility and coordination with breath.



How to Perform Bidalasana (Marjariasana)


1. Start in a Tabletop Position:

Come to your hands and knees on the yoga mat.

Align your wrists under your shoulders and your knees under your hips.

Keep your fingers spread wide and distribute your weight evenly.

Maintain a neutral spine and gaze down at the mat.


2. Inhale and Arch Your Back (Cow Pose Transition):

On an inhale, drop your belly towards the mat while lifting your chest and head.

Roll your shoulders away from your ears.

Allow your tailbone to point upwards.



3. Exhale and Round Your Spine (Cat Pose):

On an exhale, tuck your chin toward your chest and round your spine upward.

Draw your belly button in towards your spine, engaging your core.

Tuck your tailbone under and spread your shoulder blades apart.


4. Coordinate with Your Breath:

Continue to alternate between arching and rounding your back in sync with your breath.

Inhale to Cow Pose and exhale to Cat Pose.


5. Repeat the Movements:

Perform the sequence for 5–10 rounds, moving slowly and mindfully.

Focus on the stretch and relaxation in your back and spine.


Benefits

Improves spinal flexibility and alignment.

Relieves tension in the neck, shoulders, and lower back.

Enhances coordination of breath with movement.

Stimulates and massages abdominal organs, aiding digestion.

Serves as a gentle warm-up for more challenging poses.


Precautions

Avoid excessive rounding or arching if you have spinal injuries.

Place a cushion under your knees for support if needed.

Practice under guidance if you have severe neck or wrist issues.


This pose is an essential part of many yoga routines and a wonderful way to connect with your breath while gently stretching and strengthening your spine.


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