Marjaryasana/Bitilasana or the cat/cow pose is a fusion of two stretches to gently stretch and warm up your spine. This breath-synchronized pose is beneficial for your body and mind. This simple pose powers up your brain and improves focus, coordination and mental stability. The cat/cow pose improves blood circulation between the vertebrae of your spine and it helps in relieving back pain and stress. It also calms you down. (ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat). Also Read - Majority of Covid-19 Recovered Complain of Fatigue: Study

How to do Marjaryasana/Bitilasana

Cat pose

Cat pose

Stand in a tabletop positon (on all fours) with your knees directly under your hips and your wrist under your shoulders. The fingers should face forward and your feet should be on the floor with shoelace side of your feet on the floor. Also Read - World Alzheimer's Day 2020: Here’s What You Need To Know About This Disease

Now, engage your core and get comfortable in this position with your spine in the neutral position. Then, go for cow pose by inhaling and pushing your belly towards the floor. Lift your neck up and eyes to the ceiling. Your tailbone should also be towards the ceiling. Also Read - Certain Cancer Treatments Up Death Risk From Covid-19: Study

After about a couple of seconds come to the cat pose by exhaling and extending your belly towards the ceiling. Rest your chin on your chest and look towards your nose. Keep your tailbone tucked in. Do these asanas about 10 times.

Try to keep your elbows and arms steady. In case you have neck problems, keep your neck in line with your torso. (ALSO READ These 10 photos of Indian yogini Natasha Noel will inspire you to start doing yoga).

Here are some health benefits of doing Marjaryasana/Bitilasana every day

Increases flexibility: Marjaryasana/Bitilasana or the cat/cow pose is one of the best poses to start your yoga journey with. This pose improves the flexibility of your muscles and enables you to advance to more complex poses. Cat/cow pose will gently warm up your body for the session.

Relieves menstrual pain: The breath-synchronized Marjaryasana/Bitilasana relieves menstrual cramps and pain. It is also part of prenatal yoga as it tones the reproductive organs in women. However, if you are pregnant avoid forceful abdominal contractions while doing cat and cow pose.

Strengthens your spine: Cat/cow pose is great for strengthening your spine. During cow stretch activates the tailbone, the spin’s root, while the cat stretch releases the tension of neck and upper back. The pose will also improve the blood flow in your spine. (ALSO READ Yoga in UNESCO’s list of intangible cultural heritage: 7 amazing health benefits of Yoga).

Stretches the hips, abdomen and back: The cat and cow movements not only stretches your back but also your abdomen, hips, lungs and chest. This will improve the flexibility and relieve tension in these areas.

Massages and stimulates organs in the belly: The abdominal organs like adrenal glands and kidneys are massaged during this yoga pose. It stimulates the organs and strengthens them.

So next time, do some cat/cow pose to warm up for your yoga session.