Marjariasana / Cat - Cow Pose

How to perform Cat - Cow Pose :

• Place your hands and knees on the mat
• Your shoulders are just over the wrists and hips are directly over the knees
• As you inhale, tilt the tailbone and pelvis up, let the spine curve downward, lift your head up stretch gently and look straight
• As you exhale, tilting the pelvis down, raising the spine up, pulling the chest and stomach in and try to touch your chin to your chest
• Do this pose for 9 times
• Slowly, go to child pose ( as shown in the video Balasana / Child Pose), bring your chest down to rest on thighs

Things to Remember :

• Don't force your chin to your chest
• Ensure your elbows should be straight
• Make sure your concentration on the posture

Benefits :

• Reduces lower back pain
• Increases flexibility of spine
• Relieves stiffness in spine and back
• Relieves stress in neck and shoulder area

Related Links:

• Balasana / Child Pose 
• Bhajangasana / Cobra Pose