Asana of the Month: Cat/Cow

By John Dunbar 21 August 2008 16:58:00

Asana of the Month

August: Cat / Cow

Sanskrit name:   Bidalasana

General discussion

The Cat and Cow postures are often just called the Cat, but many instructors also call it by both names.  I personally prefer the two names as it allows me to make both a meow and Moo when doing the posture.  These gentle stretches are a wonderful way to stretch out all of the muscles of the back after doing a series of back asana such as the Cobra, Locust, and Bow.

The How To

1.       We begin the posture on your hands and knees.  Make sure your hands are directly below your knees and your knees below your hips.  Open your knees a little so your body is more stable.

2.                 Now raise your back up by pressing down through your hands on the mat.  Lift your back upwards out of your shoulders.  Lower your head down and look at the floor between your knees.  This position imitates a scared cat.  Keep the back arched up high.

3.                 Now sag into your shoulders lowering the center of your back down as your hips rotate raising your bottom up in the air.  The head comes up at the same time.  Look upward. This is the Cow posture, imitating a scared cow.

4.                 When you are comfortable with each posture you will move slowing back and forth between each using your breath to guide you into the posture.  Inhale deeply then exhale contracting the diaphragm, and raise up into the Cat.  Then inhale slowly and lower down into the cow.  Repeat these three or four times.

5.                 Then gently lower your bottom onto your heels.  Bring your forehead down to the mat.  Your arms are beside you and relax in the Child's Pose.

Potential Mistakes

It is important to be sure to raise your shoulders up as you push into the mat coming into the Cat.  Correct body alignment is important to get the most benefit from the pose.  Be sure to extend your neck in both postures to get a nice stretch in the neck and spine.  The most common mistake I see guests making is they don't raise the spine up enough in the Cat or lower down sufficiently in the Cow.  If it feels like you are doing very little in the Asana then perhaps you are and should try and extend the stretch more.

Avoid doing the postures if you are suffering from recent back injury or chronic back pain.

Benefits of the posture

The Cat and Cow posture has many benefits.  Firstly it will loosen your back and spine.  When you come into the Cat it elongates your back muscles and contracts your abdominal muscles.  The Cow stretches the front of your body and your chest.  Both postures free up your neck and shoulders. 

Both poses will stimulate the digestive tract.  They also improve circulation through the spine and core.  The spinal fluid is stimulated as well.  The postures will also aid with constipation.  They also help manage stress - well of course they do, when you make a large meow and moo in the pose, who isn't having fun?

Additional Comments

I love to teach this asana.  We always have fun doing it when we add the meow in the cat and the Moo into the Cow.  Kids really enjoy the pose as it is easy to do and who doesn't like making loud animal noises!  If you have been on a long trip, car-airplane-bus-donkey, then do some Cat and Cows in the middle of the trip or when you arrive to open up your spine and stretch out your shoulders.  Remember to have fun with it!

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