{"id":1212,"date":"2017-09-01T12:15:44","date_gmt":"2017-09-01T11:15:44","guid":{"rendered":"https:\/\/gentleyoga.ie\/?p=1212"},"modified":"2017-09-22T12:06:20","modified_gmt":"2017-09-22T11:06:20","slug":"maintain-perfect-spine-health-cow-pose-cat-pose","status":"publish","type":"post","link":"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/","title":{"rendered":"Maintain Perfect Spine Health With Cow Pose and Cat Pose"},"content":{"rendered":"

The Cow-Cat Stretch is the incorporation of COW POSE<\/strong> or BITILASANA<\/strong> and CAT POSE<\/strong> or MARJARYASANA<\/strong>. The two asanas are paired together for a gentle, flowing vinyasa. For those of you who are not familiar with the term, vinyasa is defined as \u201cbreath-synchronized movement.\u201d If you practice Vinyasa Yoga, you will move from one pose to the next as you inhale or exhale; that is, your movements will match your breathing.<\/p>\n

The instructions below for the two postures each start and end in \u201ctable top\u201d position. Go back and forth between Cow and Cat on each inhale and exhale, matching your movements to your own breathing. Do this for 5 to 10 breaths and try to keep an even distribution of weight between your hands and knees.<\/p>\n

Both Cow Pose and Cat Pose provide a gentle massage and stretch to the spine and neck. They also stimulate the belly organs, like the kidneys and adrenal glands. Cow Pose also stretches the front torso whilst Cat Pose stretches the back torso. The postures are restorative in nature creating emotional balance, relieving stress and calming the mind.<\/p>\n

\"\"<\/p>\n

Cow Pose or Bitilasana<\/h3>\n

Method<\/strong><\/p>\n

    \n
  1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position. Let your neck be long, soften your eyes and take the gaze towards the floor.<\/li>\n
  2. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head, relax your shoulders away from your ears and look straight forward.<\/li>\n
  3. Exhale, coming back to neutral “tabletop” position on your hands and knees.<\/li>\n<\/ol>\n

    \"\"<\/h3>\n

    Cat Pose or Marjaryasana<\/h3>\n

    Method<\/strong><\/p>\n

      \n
    1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.<\/li>\n
    2. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but do not force your chin to your chest.<\/li>\n
    3. Inhale, coming back to neutral &quot;tabletop&quot; position on your hands and knees.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      The Cow-Cat Stretch is the incorporation of COW POSE or BITILASANA and CAT POSE or MARJARYASANA. The two asanas are paired together for a gentle, flowing vinyasa. For those of you who are not familiar with the term, vinyasa is defined as \u201cbreath-synchronized movement.\u201d <\/p>\n","protected":false},"author":244,"featured_media":1213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"yoast_head":"\nMaintain Perfect Spine Health With Cow Pose and Cat Pose - Gentle Yoga<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maintain Perfect Spine Health With Cow Pose and Cat Pose - Gentle Yoga\" \/>\n<meta property=\"og:description\" content=\"The Cow-Cat Stretch is the incorporation of COW POSE or BITILASANA and CAT POSE or MARJARYASANA. The two asanas are paired together for a gentle, flowing vinyasa. For those of you who are not familiar with the term, vinyasa is defined as \u201cbreath-synchronized movement.\u201d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/\" \/>\n<meta property=\"og:site_name\" content=\"Gentle Yoga\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Gentle-Yoga-1836635879898558\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-09-01T11:15:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-22T11:06:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/09\/Maintain-Perfect-Spine-Health-With-Cow-Pose-and-Cat-Pose.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"845\" \/>\n\t<meta property=\"og:image:height\" content=\"321\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. John McGuire\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. John McGuire\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/\",\"url\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/\",\"name\":\"Maintain Perfect Spine Health With Cow Pose and Cat Pose - Gentle Yoga\",\"isPartOf\":{\"@id\":\"https:\/\/gentleyoga.ie\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/09\/Maintain-Perfect-Spine-Health-With-Cow-Pose-and-Cat-Pose.jpg\",\"datePublished\":\"2017-09-01T11:15:44+00:00\",\"dateModified\":\"2017-09-22T11:06:20+00:00\",\"author\":{\"@id\":\"https:\/\/gentleyoga.ie\/#\/schema\/person\/423e107699741af823074203e92605a4\"},\"breadcrumb\":{\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/#primaryimage\",\"url\":\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/09\/Maintain-Perfect-Spine-Health-With-Cow-Pose-and-Cat-Pose.jpg\",\"contentUrl\":\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/09\/Maintain-Perfect-Spine-Health-With-Cow-Pose-and-Cat-Pose.jpg\",\"width\":\"845\",\"height\":\"321\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gentleyoga.ie\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Maintain Perfect Spine Health With Cow Pose and Cat Pose\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gentleyoga.ie\/#website\",\"url\":\"https:\/\/gentleyoga.ie\/\",\"name\":\"Gentle Yoga\",\"description\":\"Another The Website Shop Client\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gentleyoga.ie\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/gentleyoga.ie\/#\/schema\/person\/423e107699741af823074203e92605a4\",\"name\":\"Dr. John McGuire\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Maintain Perfect Spine Health With Cow Pose and Cat Pose - Gentle Yoga","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gentleyoga.ie\/maintain-perfect-spine-health-cow-pose-cat-pose\/","og_locale":"en_GB","og_type":"article","og_title":"Maintain Perfect Spine Health With Cow Pose and Cat Pose - Gentle Yoga","og_description":"The Cow-Cat Stretch is the incorporation of COW POSE or BITILASANA and CAT POSE or MARJARYASANA. 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