13 Feb Marjaryasana/Bitilasana

Marjaryasana/Bitilasana (Cat/Cow) is one of my favourite poses as I love flowing from one posture into the other especially whist using Ujjayi breath allowing me to lengthen and deepen my breath and really connect my mind with my breath and also my body by noticing how my body feels as I move through the postures as my spine and abdominal organs get a wonderful gentle massage. I also love the lengthening these postures give me through the whole of my spine as I tend to have tightness in my thoracic and lumbar spine.

If a neck injury is present, then keep the head in line with the torso and if you have difficulty rounding the very top of the upper back, then ask someone to lay a hand just above and between the shoulder blades to help activate this area.

If a wrist or knee injury is present, then the mat can be folded over for extra cushioning or a folded blanket can be placed underneath either the wrists or the knees or both for additional support.