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Cat/Cow pose

Bidalasana, or Cat Pose, at an outdoor yoga event
The counter-posture, Bitilasana, or Cow Pose

Cat/Cow is a pair of kneeling asanas in modern yoga as exercise. Cat pose is called Bidalasana (Sanskrit: बिडालासन; IAST: biḍālāsana) or Marjariasana (Sanskrit: मार्जरीआसन; IAST: mārjārīāsana) in Sanskrit.[1] Cow Pose, the counter-posture, is called Bitilasana (Sanskrit: बितिलासन; IAST: bitilāsana) in Sanskrit. The widely used Cat/Cow exercise alternates between Cat and Cow poses repeatedly, providing a gentle flexing and extension of the spine.

A variant with one leg held up is Vyaghrasana (Sanskrit: व्याघ्रासन; IAST: vyaghrāsana), Tiger Pose; a similar variant with one leg held straight out is Chakravakasana (Sanskrit: चक्रवाकासन; IAST: cakravākāsana), Sunbird Pose.

Etymology and origins

The name Bidalasana, बिडालासन, is from the Sanskrit बिडाल, biḍāl, meaning "cat", and āsana meaning "posture" or "seat".[2] The alternative name Marjariasana (also written Marjaryasana), मार्जरीआसन, is similarly from मार्जरी, mārjārī, also meaning "cat".[3] A similar pose was described in Niels Bukh's early 20th century Danish text Primary Gymnastics as "prone-kneeling position",[4] which in turn was derived from a 19th-century Scandinavian tradition of gymnastics.[5]

A different asana, Marjarottanasana, meaning upside-down cat stretch pose, is illustrated in the 19th century Sritattvanidhi.[6]

A pose named Vyaghrasana or tiger pose is listed but not described in the 17th century Hatha Ratnavali.[7]

Description

The practitioner kneels on all fours and slowly raises and lowers the back, transitioning in a gentle vinyasa between Cat and Cow Poses, and exercising the core muscles that support the spine.[8] Cat Pose flexes the spine; Cow Pose, where the belly and back are lowered and the hips and shoulders remain unmoved, extends the spine.[9]

The pose is considered in Sivananda Yoga to be suitable for use during pregnancy.[10][2]

Variations

Chakravakasana, Sunbird Pose, with straight leg

In variations of the pose, one leg is stretched out straight, and the knee of the stretched out leg may then be bent so the foot points straight up; the opposite hand may also be stretched out in Vyaghrasana, Tiger Pose.[11][12] The similar Chakravakasana, Sunbird Pose, has the leg and arm stretched out straight, horizontally.[13]

References

  1. ^ Anon (28 August 2007). "Cat Pose - Marjaryasana". Yoga Journal.
  2. ^ a b Holstein, Barbara B. (1988). Shaping Up for a Healthy Pregnancy. Life Enhancement Publications. p. 76. ISBN 978-0-87322-926-5.
  3. ^ "Cat Pose". Yoga Journal. 7 January 2019 [2007].
  4. ^ Bukh, Niels (2010) [1924]. Primary Gymnastics. Tufts Press. p. 42. ISBN 978-1446527351.
  5. ^ Singleton, Mark (4 February 2011). "The Ancient & Modern Roots of Yoga". Yoga Journal.
  6. ^ Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 81 and plate 14 (pose 82). ISBN 81-7017-389-2.
  7. ^ Srinivasa, Narinder (2002). Gharote, M. L.; Devnath, Parimal; Jha, Vijay Kant (eds.). Hatha Ratnavali Srinivasayogi | A Treatise On Hathayoga (1 ed.). The Lonavla Yoga Institute. pp. 98–122 asanas listed, Figures of asanas in unnumbered pages between pages 153 and 154, asanas named but not described in text listed on pages 157–159. ISBN 81-901176-96.
  8. ^ Schiffmann, Erich (2013). Yoga The Spirit And Practice Of Moving Into Stillness. Simon and Schuster. pp. 89–94. ISBN 978-1-4767-3562-7.
  9. ^ "Cow Pose". Yoga Journal. 7 January 2019. Retrieved 27 April 2019.
  10. ^ 1Lidell, Lucy; The Sivananda Yoga Centre (1983). The book of yoga. Ebury. p. 166. ISBN 978-0-85223-297-2. OCLC 12457963.{{cite book}}: CS1 maint: numeric names: authors list (link)
  11. ^ "Vyaghrasana – Tiger Pose". Pranayoga. 27 July 2014. Retrieved 4 February 2019.
  12. ^ "Vyaghrasana: The Tiger". Yoga in Daily Life. Retrieved 29 March 2019.
  13. ^ "Sunbird Pose". Yogapedia. Retrieved 4 August 2022.

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