Morning Energiser- Cat & Cow Pose/Marjaryasana To Bitilasana

Begin on all fours with your wrists under the shoulders and knees under the hips. Inhale as you lift the chest and tailbone into Cow Pose, and exhale as you round the spine and gently draw the chin toward the chest into Cat Pose. Continue moving slowly with the rhythm of your breath.

This guided Cat and Cow Pose (Marjaryasana to Bitilasana) posture practice offers a gentle and mindful way to create ease through the spine and body. The practice supports spinal mobility, relaxation, body awareness, and improved focus. Ideal for gentle yoga, mindful movement, breath awareness, flexibility, and stress relief.

Transcript

We will practice cat and cow now. We'll start with all fours, Shoulder and wrist in one line, Hip and knee in one line. Feet shoulder width apart, Inhale arch your back. And look up. Exhale, Fold your back. And look towards your neighbor. We'll repeat three more times. Inhale. Arch your back, Look up. Exhale. Curve your back, Look towards your navel. Last two times inhale arch your back feel a good stretch in your spine Look. Very good for your thoracic region. And exhale, Curve your back. Curve your spine, Look towards your navel. Last time, Inhale. To cat posture, Look towards the ceiling. And exhale, Curl your back, Look towards your navel. And now slowly come back to center. And release and relax.