Low back hurting? Sore neck? Tight shoulders?
Say hello to your cat and cow!
It's a natural combination of poses to move through from table top that will awaken the back, neck, shoulders, chest, abs and hips. Feel your stress melt away as you match your breath to movement. Improve flexibility in the spine with both flexion and extension.
Here's a simple breakdown to help you love your asana. Feel the rhythm as you flow!
Bitilasana (Cow Pose)
- Start in table top - all fours with shoulders stacked over wrists and knees under hips
- Inhale - Drop your belly and send your gaze upwards as you lift your chin
- Feel your tailbone spread apart
- Press your hands evenly into the ground
- Pull your chest through your shoulders
Marjaryasana (Cat Pose)
- Exhale - round through your spine and draw your chin towards your chest
- Feel your shoulder blades spread apart as you stretch your rhomboids
- Keep distributing the weight evenly between both hands
Repeat 3-5 times. Pay attention to your breathing and alignment.
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About the Author:
Tiffany Lord, E-RYT & Yoga Therapeutic Specialist
Corporate Wellness Coach
Resilience + Stress Management Expert
As the founder of Love + Asana, I help busy professionals feel more resilient and and increase agency in their wellness. This all-levels, accessible approach to physical and mental health at work allows employees to easily learn and implement healthy habits during their work day…and feel the benefits ripple out into all areas of life
Since 2016, I’ve had the honor of coaching thousands of employees through virtual sessions and workshops focused on relaxation techniques, mindset, and mobility. My wellness articles have been featured in fyi50+, CO Yoga + Life, and I’m the author of three “Get With Gratitude” journals based on my online workshop series for resilience through a grateful mindset.
I completed a 200-hour training through CorePower Yoga and received my 500-hour Therapeutic Specialist certificate through Yoga Medicine to complement my background in massage therapy and Bachelor’s Degree in International Business with Cum Laude honors from the University of Colorado at Denver. As a Continuing Education Provider with the Yoga Alliance, I share my knowledge of functional movement and the mind-body connection with yoga instructors wanting to deepen their teaching toolkit.