How to Do the Perfect Cat-Cow Pose (Marjaryasana-Bitilasana) - Complete Guide

Want to master Cat-Cow Pose — the essential spinal mobility movement for flexibility and back health? You're in the right place.

Perfect Cat-Cow Pose (Marjaryasana-Bitilasana) Technique

Cat-Cow Pose (Marjaryasana-Bitilasana) is a gentle, flowing movement that warms up the spine and improves flexibility. This dynamic pose combines two positions to create spinal mobility, release tension, and coordinate breath with movement. ChAIron's AI coaching ensures proper spinal articulation and optimal breath-movement synchronization.

Step-by-Step Form Guide

  1. Starting Position:Begin in tabletop position, hands under shoulders, knees under hips
  2. Cow Pose (Inhale):Drop belly down, lift chest and tailbone up, create gentle arch in spine
  3. Cat Pose (Exhale):Round spine toward ceiling, tuck chin to chest, draw belly button to spine
  4. Breath Coordination:Inhale into cow, exhale into cat, moving slowly and smoothly
  5. Flow Pattern:Continue for 5-10 rounds, focusing on spinal articulation

Common Mistakes to Avoid

  • Moving too quickly between positions
  • Over-arching the neck in cow pose
  • Forcing the spine into extreme positions
  • Holding breath during movement
  • Placing weight incorrectly on wrists
  • Moving only the head instead of whole spine

AI Coaching Benefits

  • Spinal articulation and range of motion
  • Breath-movement coordination timing
  • Proper weight distribution in hands
  • Neutral spine positioning between movements
  • Progressive mobility improvements
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