How to do the Bidalasana (Cat Pose) posture?
Bidalasana (Cat Pose) is a fundamental yoga posture that enhances spinal flexibility, strengthens core muscles, and improves posture. It is commonly practiced with Bitilasana (Cow Pose) in a dynamic sequence.
Step-by-Step Guide to Perform Bidalasana
- Begin by lying in Makarasana (Crocodile Pose) to relax the body.
- 1. Slowly come onto all fours, placing your hands under your shoulders and knees under your hips.
- Inhale deeply, keeping the spine neutral.
- Exhale and round the spine upward, drawing the abdomen inward toward the spine.
- Drop the head gently and gaze toward the navel.
- Hold the position for a few breaths, maintaining steady breathing.
- Inhale and transition to a gentle backbend, lifting the head and tailbone upward (Cow Pose variation), gazing toward the sky.
- Exhale and return to the starting position, then relax briefly in Makarasana.
- Repeat the sequence 3-4 times, gradually increasing the duration of the final pose.
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