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Bidalasana / Cat Stretch
BidL-AHS-anna
Overview
Almost every yoga class does a cat stretch or Bidalasana. Why? Because it is a simple, yet thorough way to warm up, and simultaneously stretch your back and abdominal muscles.
Preparation and Pose Tips
Kneel down on all fours with your knees under your hips and your hands beneath your shoulders. Your hands are in line in front of your knees, your fingers point forward and your head looks down between your hands. On an inhale move your head and neck upwards and outwards as you chest expand and your lower back arches like a cat. If you keep your shoulders pressed down your neck will remain extended. Now, just as you reach full extension you start to exhale and you move backward, rounding your spine and letting your head drop downward between your shoulders. Your inhale and exhale should become a rhythm that you repeat as you continue the posture.
Benefits
This pose flexes your spine, which means it’s a nice exercise that you can do if you sit in front of a computer for too many hours a day. You can reduce tension in your neck and shoulders while you are massaging your kidneys.
Advanced or Partner
If you want and it feels comfortable you can continue the downward motion all the way into a full balasana or child’s pose before rising again. Other variations on Cat Stretch include a version where you engage you legs moving first one knee toward your head as you are arching your back up and your head downward, the next time moving the alternate leg up and back toward the sky as you stretch upward. On the next repetition you switch leg movements.
CAT “pushup”. After a Cat Stretch sequence try this:
You are still on your hands and knees. Your hands are under your shoulders palms on the floor. Rotate your hands inwards to face each other shoulder length apart so the middle fingers face each other. Now do a little push-up bringing first your chest down and then your head to just barely touch the floor before going back up again. Try several repetitions. This little add-on to cat stretch greatly strengthens your upper arm strength!
Chakra
Bidalasana is a third chakra movement.
Precautions
If you have a neck injury be careful with your neck and don’t over use in during the motion.
Timing
From three to six repetitions.
Recovery and Counterpose
You can sit back onto your heels, resting in Balasana or childs pose for a few breaths.
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