Cat and Cow Pose For Back Pain in Yoga Therapy
There are probably different ways of dealing with back pain, but finding the one that works best for you is a challenge for most people.
Over the years, however, people have come to realize the benefits that yoga has when it comes to dealing with back pain. One of these ways is through yoga asana, especially the cat/cow pose in yoga therapy. What is Cat-Cow Pose in yoga therapy? Cat-Cow Pose, Cat and Cow Pose, Chakravakasana, or Bitilasana Marjaryasana is a beginner yoga pose that involves stretching, forward bend, and backbend. The name Bitilasana Marjaryasana comes from the Sanskrit script, meaning cat for Marjary and Cow for Bitila. The pose itself is a combination of two gentle poses that warms up the spine, back, and abdomen for more challenging poses. When it comes to back pain, Cat-Cow pose is a little, but gentle stretching poses that can leave a big impact. The pose aims to manage your spine, stretch, and strengthen your back and the muscles around your back to relieve pain and improve flexibility. The Bitilasana Marjaryasana benefits your lower and middle back muscles and other corresponding muscles. What is back pain, and what causes it? Your back and especially lower back pain is a very sensitive part of your body. For many people, there are many things that can causea back pain. Some of these causes include poor posture or a weak core from sitting all day, injuries and muscle issues, sciatica, and other incidents that may affect your back. To prevent or even heal your back pain, you must know what causes the pain and how to address it. But in most situations, yoga Cat and Cow Pose in Yoga therapy can help relieve muscle tightness and offer some relief. How to do the Cat-Cow pose During a therapy session, one of the things you will learn is how to do the Cat and Cow Pose. To master the movement and grasp its benefits, a therapist will take you through the initial steps of getting into the pose and how to oscillate back and forth between the cat and cow stretch. To enter into the pose, you need to: • Come down onto all fours and gently rhythmically move your back. • Take a position like that of a cow or cat with your hands directly under your shoulders and knees directly under your hips. • In this neutral position, start by tilting your hip forward and extending your head backward and dropping your belly to increase the curvature in your back. • After a few seconds, reverse that by moving your head forward and losing your hip as your back move into a cat position. The posture gives you a good pelvis tuck, pushes your chest up, and expands your shoulder blades. Moving your back in this manner stretches your spine and strengthens your back. Make sure your abs and chest are engaged when practicing the pose. Benefits of Cat and Cow pose in Yoga therapy Some of the benefits of Bitilasana Marjaryasana include: • Stretches and strengthens your neck and spine • Improves balance, flexibility, and posture • Stretches your abdomen, hips, and back • Increases muscle coordination • Massages and stimulates your back muscles to relieve back pain • Relieve stress and tension on your spine and back. Modification for upper back Sometimes you might have upper back pain and don’t know how to get rid of it. A yoga therapist can offer Cat and Cow modification that targets your upper back pain. One modification involves sitting on your heels and brings hands to your knees. In this position, move your head downward to be in a slightly tucked position and to stretch your upper back.