Asana Lab: Seated Cat-Cow (Upavistha Marjaryasana Bitilasana) 🧘🏻🐱🐮

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✨ Options to Modify:

🔹 Sit/kneel on a block, bolster or cushion for better alignment and comfort

🔹 Add side-to-side or circular movements for a different sensation

🔹 Lift your chin towards the sky in cow, and then tuck it to your chest in cat to feel the stretch in your neck

🔹 Try doing it with your eyes closed for a meditative practice

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💪 Benefits:

✅ Improves spinal flexibility & posture

✅ Releases tension in the back, neck & shoulders

✅ Enhances breath awareness & relaxation

✅ Gently massages the digestive organs

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⚠ Contraindications:

🤰 If pregnant, keep the movement gentle & avoid deep rounding

🚫 Avoid if you have recent spine, neck, or hip injuries

🚫 For lower back sensitivity, sit on a cushion for extra support

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💬 Take a deep breath, flow gently, and reset your spine.