‘Marjaryasana-Bitilasana’ is a combined pose that resembles cat and cow. It is an easy and gentle pose. It warms up the spine and belly.
Ø Place the hands and knees to make the back in a tabletop position. Knees should be directly below the hips and hands are perpendicular to the floor.
Ø With inhalation, lift sitting bone and chest towards the ceiling, allowing the stomach sink towards the floor (This is Bitilasana ie cow pose). Lift head up and sight forward.
Ø Exhale and round upper back towards the sky. Drop the gaze to the navel pressing hands and feet into the earth. This is Marjaryasana ie cat pose.
Ø Repeat 10-20 times.
ü Improves balance and posture.
ü It messages and stimulates organs in the stomach.
ü Increase coordination; creates emotional balance, improves the mental peace.
ü Gives good exercise to spine and neck.
For neck injury, take guidance and keep the head in a straight line following the torso.