Seated Asanas to ease body and mind (Cat and Cow)

Cat and Cow

 Cat (Marjarasana)

> This is a gentle kneeling pose that take the  position of  a sacred cat , warming up joints in your spine ,chips,and shoulders .Try exhaling as you move into the pose .This is often done with the next pose ,Cow,by flowing from cat to cow with the exhale and inhale 

Alignment 

Your arms  and  thighs are fixed in place ,with your knees  directly under your hios and hands under your shoulders (so slightly forward)  .The spine is as even as possible. 

Benefits 

Your back muscles stretch while on the front of Your body –including your chest and abdominal  muscles engage .Muscles in your arms work to stabilize You. Your rib cage is compressed, helping to facilitate a dee exhale into the pose.

Cow (Bitilasana) 

> Mimicking the slightly dipped back of a cow ,this gentle kneeling pose incorporates a back bend, and is practiced to warm up the spine,hips,and shoulders. Inhale as you enter the pose ;you can also alternate between this and cat pose ,in time with your breath.

Alignment 

Your arms and thighs are fixed in place with Your knees under hour hios and hands under your shoulders (or slightly forward) .Your back bend  is as even as possible, focusing on lengthening your neck,creating a subtle ,even curve .

Benefits 

Your abdominal and chest muscles stretch, while your back Muscles, including Your spinal extensors engage. Your rib cage is expanding, making it possible to inhale fully. A subtle, even curve is created by the back bend and raised head.

>Flowing from the flexion of cat the extension  of cow as you breathe deely in and out improves your mind ,body connection, as well as your sense of body awareness. 

>Mind ,body connection we often think of the brain as controlling our Muscles. This is true :those motor signals tell your Muscles what to do .However, your nervous system is a two way conversation. Your body sends tons of sensory signals to your brain .Yoga improves the mind ,body connection by encouraging you to listen to your body 

>Inhalation and exhalation 

Breathe mindfully, coordination your breathe and movement; your nervous system loves this sort of integration. As a general rule , exhale when your ribcage is compressed (ad in forward folds or twists) .and inhale when your ribcage can expand (as in back bend).