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This pose is also known as Marjariasana, which means "cat" in Sanskrit.
== Benefits 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 Cautions =knees.<ref name="Technique"/>
==Effects==*Be careful while doing this pose if 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<ref name="Effects"/> ==Related Asanas==* [[Balasana]]* [[Garudasana]] ==Special requisites== ==Initial practice notes==If you have difficulty rounding the very top of the upper back, ask a friend to lay a neck injury or wrist injuryhand just above and between the shoulder blades to help you activate this area.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://thehealthorange.com/stay-fit/yoga/how-to-do-marjaryasana-cat-pose-in-5-steps-its-benefits/ "Methodology"]</ref> <ref name="Initial practice notes">[https://www.yogajournal.com/poses/cat-pose "Beginers tips"]</ref> <ref name="Effects">[http://www.cnyhealingarts.com/2011/04/02/the-health-benefits-of-cat-cow-stretch/ "Benefits"]</ref> </references> ==External Links==* [http://stylesatlife.com/articles/bidalasana/ Bidalasana on stylesatlife.com]* [http://www.indovacation.net/India-Shopping/Yoga/bidalasana.htm Bidalasana on indovacation.net]* [https://www.tummee.com/yoga-poses/bidalasana/benefits Bidalasana on tummee.com]
[[Category:Yoga]]
