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Mermaid Yoga: Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

yoga week 2

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With Laura Gonzales

Laura is a qualified Yoga teacher, read more about her in her profile.


Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

Cat Pose to Cow Pose, often called simply cat-cow is a good starting place for most practices (sequences) because it introduces the link of breath to movement known as Vinyasa. It opens the front of the body (particularly abdomen and chest) and stretches the upper, middle, and lower back. Cat-cow is great for spine health and flexibility, something all surfers should be concerned with!

How to do the poses:

Come into a tabletop position, hands/wrists under shoulders and knees under hips, spine in a neutral position, core active.  As you inhale drop your belly towards the ground, lift and spread through your sit bones and broaden and lift through your chest, this is cow pose.

On your exhale start to tuck your tail bone under, press the ground away from you as you arch your spine and draw your belly in.

Release your head down; your chin will fall toward your chest (but do not force it down). Repeat this several times using the breath to link and transition between movements.

Take your time and let each movement last the entire breath.

yoga week 2   yoga week 2

Check out the Rest of the Flow in the Series so far…


DISCLAIMER* Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP. 

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