Curated Action

Cat-Cow Dynamic Stretch (Marjaryasana-Bitilasana)

YogaMobility & Recovery

Cat-Cow Dynamic Stretch (Marjaryasana-Bitilasana) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration34 sec

Training Details

0:00 / 0:34
Sourceyoutube.com/watch?v=1ZLyeBtHgZg
AuthorYouTube creator

Cat-Cow Dynamic Stretch (Marjaryasana-Bitilasana)

Move between spinal flexion and extension on all fours, coordinating with inhalation to arch and exhalation to round.

Key points

  • Stack wrists directly under shoulders and knees under hips
  • Inhale to wheel the chest forward while drawing shoulders back
  • Exhale to dome the spine and gaze back toward the navel

Common mistakes

Overarching the lower back without engaging the abdominal core.

Sets: 1Rest: 1 secEst. duration: 34 sec
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