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[[File:Bidalasana.png|thumb|right|''Bidalasana'']]
'''Bidalasana, ''' is also known as Bitilasanathe Cat Stretch pose. It is a simple, is an [[Asanas]]yet thorough way to warm up. It is translated as Cat or Cow Pose stretches back and abdominal muscles and helps to initiate movement from Sanskrit. This pose is also known as Marjariasana, which means "cat" in Sanskrityour center and to coordinate your movement and breath.
==Technique==
# As you exhale, smoothly arch your spine upwards towards the ceiling, making sure to keep your shoulders and knees in position.
# Release your head toward the floor, but don’t force your chin to your chest, inhale and come back to the neutral “tabletop” position on your hands and knees.<ref name="Technique"/>
==Effects==
==Special requisites==
* In order to perform this pose effectively you must take certain precautions. Always try to keep your shoulders down and neck elongated. In case of any neck injury or pain, you are supposed to make use of your neck with care. Do not involve it much in the motion. You must also avoid using this pose in case of back injury or pain.
==Initial practice notes==
