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Bidalasana
Bidalasana is also known as the Cat Stretch pose. It is a simple, yet thorough way to warm up. It stretches back and abdominal muscles and helps to initiate movement from your center and to coordinate your movement and breath.
Technique
- Start on your hands and knees in a “tabletop” position.
- Make sure that your knees are positioned directly below your hips. Your wrists, elbows and shoulders should be in line and perpendicular to the floor.
- Center your head in a neutral position, with your eyes looking at the floor.
- 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.[1]
Technique in pictures/animation
Effects
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Stretches the hips, abdomen and back
- Increases coordination
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands
- Creates emotional balance
- Relieves stress and calms the mind[2]
Related Asanas
Special requisites
Initial practice notes
If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area.[3]
