Cat Pose: Benefits and Technique

Yoga is created as a universal practice for the holistic recovery of the human body. Each element in it affects a particular system or organ. Help in getting rid of dragging pain in the back, scoliosis or in the prevention of osteochondrosis can pose a cat. In yoga it is considered to be one of the simplest elements, not requiring preliminary preparation. Let's get acquainted with the goals and techniques of its implementation.

The aim of the asana

With a long time in a sitting position or uneven physical exertion, the posture and muscles of the back of a person often suffer. As a result, pain, discomfort, and appearance appear.

The cat's position helps relieve pain and tension in the spine, increasing its flexibility. During the execution of the asana there is an easy stretching of the flexing and expanding muscles of the back, blood circulation and tissue nutrition with oxygen are normalized. Increases overall tone, there is a rejuvenating effect. The cat's position also struggles with spasms during the menstrual cycle in women. In addition, the internal organs receive a "massage" and strengthens the abdominal press.

Recently, experts have noted that the cat position for pregnant women in the second and third trimesters has a huge positive value. It removes stagnant phenomena in women in the lower part of the body and shortness of breath, deepens breathing, increases the mobility of joints, prepares a woman for mild childbirth. This same exercise is useful in the training period for training abdominal muscles.

Technique of execution

Another name for the cat's posture is marjarianasana. The technique of doing it is quite simple.

• The starting position is on all fours. In this case, the knees are exactly under the hip joints, the palms under the shoulder joints. The upper part of the feet lies on the floor, the fingers of the hands are directed forward. It is necessary to fix the position, in which the body weight is evenly distributed over the body and the natural bends of the spine are preserved.
• On inhalation, the back flexes, the thorax clears. The look is directed upwards, the back of the head is drawn to the coccyx. Thus it is necessary to watch, that femurs and hands remained perpendicular to a floor, and elbows - straightened.
• On exhalation, the back bends. The spine extends upwards, the abdominal muscles are pulled upward, the sight is fixed on the knees, the chin stretches to them too. Elbows are straight, thighs and arms are perpendicular to the floor.

Asana is performed in dynamics or in the rhythm of deep, continuous breathing. The number of repetitions is determined individually (from 10 to 40 times per approach). However, between the inhalation and exhalation, a slight respiratory depression (from 3 to 10 seconds) can be made. At such a time, you can more clearly feel the impact of the posture on the human body.

The position of the cat for pregnant women in the third trimester provides for an option on the elbows. The principle of breathing and action is the same. The forearms need not necessarily be perpendicular to the floor. The change in the position of the elbows carries a different degree and area of load.

Recommendations

• Perform asanas on a special mat or rubber mat.
• The best time for classes is morning or evening. In the first case, this is a wonderful warm-up after sleep, in the second - the removal of tension after a day's work. In the morning, the practice takes place an hour before meals, in the evening - two and a half hours after dinner.
• Breathing is smooth, deep, without jerks. For a clearer sense of movement and control, you can close your eyes. The cat's posture is quite stable, so this moment will not cause loss of coordination.
• In order to realize a deeper deflection in the spine or its flexion, one can imagine in imagination that someone put a hand on your back or stomach, from which you need to tear yourself away.
• Pregnant women should conduct such an exercise under the guidance of an instructor. Only it can orient with respect to load distribution. And immediately before the classes, it is necessary to consult the attending physician.

Contraindications

Despite the ease and safety of execution, the cat's posture still has certain limitations in performance.

First of all, these are back injuries, which do not allow for deep flexion and extension of the spine. With neck injuries, it is also not worth to follow the practice of marjarianasana. However, there is an option without including the neck in the execution process. The cat's position in this case is carried out according to the rules of breathing and actions, only the head remains in its original position (the look is directed to the floor).