Pose, Steps, Video and Benefits of Bidalasana

Benefits of Bidalasana

This asana coordinates the breath and your movement. It is an important theme in the practice of asanas.  Your hip position plays a vital part in each pose. Doing this asana looses your spine and back. It stretches your shoulder and neck. Cat Tilt position stretches the back muscles and the abdominal muscles gets contracted.  The spinal fluid gets stimulated. This improves the circulation through core and spine and digestive tract.

Pose of Cat Pose

Bidalasana (cat pose)Steps of Bidalasana

1.  Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your “neutral” positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.

2.  As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.

3.  When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

Video of Cat Pose

Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way and must be observed if you suffer from any chronic or recent back pain or injury.

 

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