Bidalasana (Cat Pose)

{"loading":false,"asana_post":{"id":"clfuzzwz0oa5b0ak0qa6p4o7j","title":"Bidalasana (Cat Pose)","whatIsTitle":"What is Bidalasana (Cat Pose)","whatIsBody":{"text":"\\n\\nBidalasana, also known as Marjariasana or Cat Pose, is a core and spine awakening posture that is usually performed during warm-up routines.  \\nIn this pose, the spinal column is rounded and pointed towards the ceiling to resemble a cat rounding its back. Bidalasana provides a gentle massage to the spine, lower back, and abdominal organs.  \\nUsually, the Cat Pose movement is performed alternatively with Cow Pose or Bitilasana in a repeated cycle until the practitioner feels activation of the core and spine muscles. \\nThe repeated cycle is also known as Chakravakasana (Cat-Cow Pose). ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5445,height:3630/vdEXDULRjqzgvTYVGbFg\" alt=\"Bidalasana (Cat Pose)\" title=\"Bidalasana (Cat Pose)\" width=\"600\" height=\"350\"><p>Bidalasana, also known as Marjariasana or Cat Pose, is a core and spine awakening posture that is usually performed during warm-up routines.&nbsp;&nbsp;</p><p>In this pose, the spinal column is rounded and pointed towards the ceiling to resemble a cat rounding its back. Bidalasana provides a gentle massage to the spine, lower back, and abdominal organs.&nbsp;&nbsp;</p><p>Usually, the Cat Pose movement is performed alternatively with Cow Pose or Bitilasana in a repeated cycle until the practitioner feels activation of the core and spine muscles.&nbsp;</p><p>The repeated cycle is also known as Chakravakasana (Cat-Cow Pose).&nbsp;</p>"},"overview":{"text":"Bidalasana \\nis a Sanskrit word that translates to '\\nBidal\\n,' which means Cat, and '\\nAsana\\n,' which means Posture. Its alternate name \\nMarjariasana\\n translates to '\\nMarjari\\n,' meaning Cat, and '\\nAsana\\n,' meaning Posture. \\nA very close cat posture formation was first described as the Tiger Pose, or \\nVyaghrasana, \\nin the 17th-century Haṭha yoga text \\nHaṭha Ratnāvalī \\nby Srinivasa. \\nLater, in the 19th-century book \\nSritattvanidhi\\n, an asana named \\nMarjarottanasana \\nwas described as the traditional cat pose. The significant difference was that it was an upside-down cat pose. \\nFinally, the Bidalasana started gaining popularity in the early 20th century when Niels Bukh's \\nPrimary Gymnastics\\n text described the cat pose as a Prone-Kneeling Position. \\nSanskrit Name:\\n बिडालासन                  \\nPronunciation:\\n \\nbii-DHL-ah-snuh\\nPose Type:\\n Dynamic Stretch             \\nAlso known as:  \\nMarjariasana or Cat Pose\\n\n\\nStrengthens: \\nCore, Shoulders, and Spine\\nStretches: \\nSpine, Tailbone, Traps, Lower Back, and Shoulders \\n\\nHealth Benefits of Bidalasana \\nImproves body posture. \\nEnhances mobility in the tail bone.\\nRelieves lower back tension and pain. \\nStrengthens the wrists and shoulders. \\nActivates the Throat and Manipura Chakra. \\nStrengthens the core, knee joints, and hip joints. \\nIncreases the flow of \\nPrana \\n(energy) in the body. \\nEnhances strength, flexibility, and mobility in the spine. \\nEngages core muscles to improve abdominal organ function. \\n\\nWhen to Avoid Performing Bidalasana \\nAvoid if you have spondylitis. \\nAvoid is you have a severe migraine. \\nAvoid if you have inflammatory knee arthritis. \\nAvoid you have wrist, knees, neck, shoulder, or spinal injuries. \\nAvoid after wrist, knees, neck, shoulder, or spinal surgery. \\n","html":"<p><em>Bidalasana </em>is a Sanskrit word that translates to &#39;<em>Bidal</em>,&#39; which means Cat, and &#39;<em>Asana</em>,&#39; which means Posture. Its alternate name <em>Marjariasana</em> translates to &#39;<em>Marjari</em>,&#39; meaning Cat, and &#39;<em>Asana</em>,&#39; meaning Posture. </p><p>A very close cat posture formation was first described as the Tiger Pose, or <em>Vyaghrasana, </em>in the 17th-century Haṭha yoga text <em>Haṭha Ratnāvalī </em>by Srinivasa. </p><p>Later, in the 19th-century book <em>Sritattvanidhi</em>, an asana named <em>Marjarottanasana </em>was described as the traditional cat pose. The significant difference was that it was an upside-down cat pose. </p><p>Finally, the Bidalasana started gaining popularity in the early 20th century when Niels Bukh&#39;s <em>Primary Gymnastics</em> text described the cat pose as a Prone-Kneeling Position. </p><p><strong>Sanskrit Name:</strong> बिडालासन                  <strong>Pronunciation:</strong> <em>bii-DHL-ah-snuh</em></p><p><strong>Pose Type:</strong> Dynamic Stretch             <strong>Also known as:  </strong>Marjariasana or Cat Pose</p><p><br><strong>Strengthens: </strong>Core, Shoulders, and Spine</p><p><strong>Stretches: </strong>Spine, Tailbone, Traps, Lower Back, and Shoulders </p><p></p><h2><strong>Health Benefits of Bidalasana </strong></h2><ul><li><div><p>Improves body posture. </p></div></li><li><div><p>Enhances mobility in the tail bone.</p></div></li><li><div><p>Relieves lower back tension and pain. </p></div></li><li><div><p>Strengthens the wrists and shoulders. </p></div></li><li><div><p>Activates the Throat and Manipura Chakra. </p></div></li><li><div><p>Strengthens the core, knee joints, and hip joints. </p></div></li><li><div><p>Increases the flow of <em>Prana </em>(energy) in the body. </p></div></li><li><div><p>Enhances strength, flexibility, and mobility in the spine. </p></div></li><li><div><p>Engages core muscles to improve abdominal organ function. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Bidalasana </strong></h2><ul><li><div><p>Avoid if you have spondylitis. </p></div></li><li><div><p>Avoid is you have a severe migraine. </p></div></li><li><div><p>Avoid if you have inflammatory knee arthritis. </p></div></li><li><div><p>Avoid you have wrist, knees, neck, shoulder, or spinal injuries. </p></div></li><li><div><p>Avoid after wrist, knees, neck, shoulder, or spinal surgery. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Bidalasana (Cat Pose)","howToDoBody":{"text":"You can perform magic on your vertebrate with Cat pose by following the step-by-step practice below. \\n\\nPart 1: Preparation for Bidalasana \\nThe cat pose is known as a warm-up posture for all sorts of deep backbends and core balance postures. But if you’re a beginner, you may want to start your practice with the below muscle awakening movements for better blood circulation throughout your body.\\n\\n1. Wrist Circles - \\nStart drawing circles from your hands and wrist. Keep the movement clockwise at first for 10 to 20 rounds, then repeat the same in a counter-clockwise direction. \\n\\nThis dynamic movement will activate your wrist joints by increasing their range of motion. After this, your hands will be able to bear your body weight for a prolonged duration in the cat stretch. \\n\\n2. Neck Circles - \\nThis warm-up will help release any tension in your neck muscles, plus it will help minimize any tightness in your traps. Simply start with your back and spine in a neutral position and move your neck clockwise. \\n\\nFirst, bring your right ear close to your right shoulder, then gently bring your head forward, dropping your chin close to the chest. Finally, roll your head to the left shoulder and get back to neutral. Gently repeat these neck rolls for ten rounds, and then move your neck in a counter-clockwise direction. \\n\\n3. Ankle Circles -\\n Stand close to a wall and keep your hands by your waist for this dynamic warm-up movement. Start making circles with your ankle joints and toes in a clockwise direction for 10 to 20 rounds. Repeat the same in a counter-clockwise direction as well. \\n\\nThis movement will activate blood circulation in your legs and your ankle joints, increasing your range of motion, which prevents you from injury during the main practice. \\n\\nPart 2: Step-by-Step Instructions to Perform Bidalasana \\nThe following are steps to practice Bidalasana: \\nStep 1- \\nPlace your hands, knees, and the tops of your feet flat on the mat. \\nStep 2- \\nAlign your hands slightly in front of your shoulders, your knees slightly behind your hips, and your index fingers pressed into the mat (as if you’re gripping the ground). \\nStep 3- \\nKeep your neck, spine, and shoulder aligned in a straight line and inhale deeply. \\nStep 4- \\nNow, perform an elongated exhale, press down through your hands and strengthen your arms, pushing the mat away from you and creating a strong convex curve in your spine. \\nStep 5- \\nTry to gaze at your navel while holding this pose for a few breaths.\\nBreath Awareness: \\nInhale - \\nWhile holding the tabletop position with a neutral spine. \\nExhale - \\nAs you press your core tight and pull your upper back towards the ceiling. \\nPerformance Duration for Beginners:\\n Hold Bidalasana for 30 to 60 seconds.\\nPerformance Duration for Advanced: \\nHold Bidalasana for 1 to 3 minutes. \\n\n\\nPart 3: Things to Keep in Mind\\nBecoming more aware of your body posture is an essential aspect of performing any yoga asana. In order to keep you safe from injuries, make sure to follow these cues as you begin the cat stretch. \n\\nKeep your core engaged - \\nLoose muscles in your core area can cause injury around the tailbone. That’s why it’s better to hold your core tight and pull your navel close to your spine as you inhale. If you start to feel a gentle burning sensation in your abdomen after a few minutes, your core muscles are now activated. \\nBe mindful - \\nIf you are not conscious of your breathing and movement, then you won’t be able to fully reap the benefits of Bidalasana practice. Cat pose demands an elevated connection between your breath and your movement. Be gentle with your movement and mindful as you breathe in the cat stretch. \n\\nPart 4: Relaxing Poses After Bidalasana \\nAfter a long practice of the cat pose, it’s important to relax your back and upper body muscles.\\nThe following are a few counter postures to relax your spine and return to its natural shape: \\n\\n1. Bitilasana (Cow Pose) -\\n Continue the cat pose and flex your spine in the opposite direction as you inhale. In the cow stretch, your navel moves close to the ground, your gaze is upwards, and your tailbone is upright toward the ceiling. \\n\\nCow Pose is a counter posture for cat pose, and both of these postures are performed alternatively for a deeper activation of spine muscles in Chakravakasana. \\n\\n2. Balasana (Child's Pose) -\\n Gently move your hips backward and sit onto your legs from the tabletop position. \\n\\nGently relax your shoulders, neck, and spine. Exhale and extend your upper body in front of you and rest your belly in between your thighs and your forehead on the floor. \\n\\n3. Uttana Shisosana (Extended Puppy Pose) - \\nContinue this pose from Child’s Pose to find a deeper relaxation in your spinal column. To get into this pose, exhale deeply as you completely move your chest close to the mat. \\n\\nNow, lift your glutes upright toward the ceiling and hold the pose here. This counter pose is extremely effective in relaxing your shoulders and tailbone area. ","html":"<p>You can perform magic on your vertebrate with Cat pose by following the step-by-step practice below.&nbsp;</p><p></p><h3><strong>Part 1: Preparation for Bidalasana&nbsp;</strong></h3><p>The cat pose is known as a warm-up posture for all sorts of deep backbends and core balance postures. But if you’re a beginner, you may want to start your practice with the below muscle awakening movements for better blood circulation throughout your body.</p><p></p><p><strong>1. Wrist Circles -&nbsp;</strong>Start drawing circles from your hands and wrist. Keep the movement clockwise at first for 10 to 20 rounds, then repeat the same in a counter-clockwise direction.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/emr24QOTKSYNeApLhb4g\" alt=\"Wrist Circles\" title=\"Wrist Circles\" width=\"600\" height=\"350\"><p>This dynamic movement will activate your wrist joints by increasing their range of motion. After this, your hands will be able to bear your body weight for a prolonged duration in the cat stretch.&nbsp;</p><p></p><p><strong>2. Neck Circles -&nbsp;</strong>This warm-up will help release any tension in your neck muscles, plus it will help minimize any tightness in your traps. Simply start with your back and spine in a neutral position and move your neck clockwise.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/EUpvRGiRbmZt6CO3EhST\" alt=\"Neck Circles\" title=\"Neck Circles\" width=\"600\" height=\"350\"><p>First, bring your right ear close to your right shoulder, then gently bring your head forward, dropping your chin close to the chest. Finally, roll your head to the left shoulder and get back to neutral. Gently repeat these neck rolls for ten rounds, and then move your neck in a counter-clockwise direction.&nbsp;</p><p></p><p><strong>3. Ankle Circles -</strong> Stand close to a wall and keep your hands by your waist for this dynamic warm-up movement. Start making circles with your ankle joints and toes in a clockwise direction for 10 to 20 rounds. Repeat the same in a counter-clockwise direction as well.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/klRYtcuKRJGqsu2ZQ9eJ\" alt=\"Ankle Circles\" title=\"Ankle Circles\" width=\"600\" height=\"350\"><p>This movement will activate blood circulation in your legs and your ankle joints, increasing your range of motion, which prevents you from injury during the main practice.&nbsp;</p><p></p><h3><strong>Part 2:&nbsp;Step-by-Step Instructions to Perform&nbsp;Bidalasana&nbsp;</strong></h3><p>The following are steps to practice Bidalasana:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Place your hands, knees, and the tops of your feet flat on the mat.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Align your hands slightly in front of your shoulders, your knees slightly behind your hips, and your index fingers pressed into the mat (as if you’re gripping the ground).&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Keep your neck, spine, and shoulder aligned in a straight line and inhale deeply.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>Now, perform an elongated exhale, press down through your hands and strengthen your arms, pushing the mat away from you and creating a strong convex curve in your spine.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Try to gaze at your navel while holding this pose for a few breaths.</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -&nbsp;</strong>While holding the tabletop position with a neutral spine.&nbsp;</p></div></li><li><div><p><strong>Exhale -&nbsp;</strong>As you press your core tight and pull your upper back towards the ceiling.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong>&nbsp;Hold Bidalasana for 30 to 60 seconds.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Bidalasana for 1 to 3 minutes.&nbsp;</p><h3><br><strong>Part 3: Things to Keep in Mind</strong></h3><p>Becoming more aware of your body posture is an essential aspect of performing any yoga asana. In order to keep you safe from injuries, make sure to follow these cues as you begin the cat stretch.&nbsp;<br></p><ul><li><div><p><strong>Keep your core engaged -&nbsp;</strong>Loose muscles in your core area can cause injury around the tailbone. That’s why it’s better to hold your core tight and pull your navel close to your spine as you inhale. If you start to feel a gentle burning sensation in your abdomen after a few minutes, your core muscles are now activated.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Be mindful -&nbsp;</strong>If you are not conscious of your breathing and movement, then you won’t be able to fully reap the benefits of Bidalasana practice. Cat pose demands an elevated connection between your breath and your movement. Be gentle with your movement and mindful as you breathe in the cat stretch.&nbsp;<br></p></div></li></ul><h3><strong>Part 4: Relaxing Poses After Bidalasana&nbsp;</strong></h3><p>After a long practice of the cat pose, it’s important to relax your back and upper body muscles.</p><p>The following are a few counter postures to relax your spine and return to its natural shape:&nbsp;</p><p></p><p><strong>1. Bitilasana (Cow Pose) -</strong> Continue the cat pose and flex your spine in the opposite direction as you inhale. In the cow stretch, your navel moves close to the ground, your gaze is upwards, and your tailbone is upright toward the ceiling.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5447,height:3631/a5JfMo6HQ4mnBm4uI2ze\" alt=\"Bitilasana (Cow Pose)\" title=\"Bitilasana (Cow Pose)\" width=\"600\" height=\"350\"><p>Cow Pose is a counter posture for cat pose, and both of these postures are performed alternatively for a deeper activation of spine muscles in Chakravakasana.&nbsp;</p><p></p><p><strong>2. Balasana (Child's Pose) -</strong> Gently move your hips backward and sit onto your legs from the tabletop position.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5452,height:3635/U8jspqivRNKQmj2d1JN1\" alt=\"Balasana (Child's Pose)\" title=\"Balasana (Child's Pose)\" width=\"600\" height=\"350\"><p>Gently relax your shoulders, neck, and spine. Exhale and extend your upper body in front of you and rest your belly in between your thighs and your forehead on the floor.&nbsp;</p><p></p><p><strong>3. Uttana Shisosana (Extended Puppy Pose) -&nbsp;</strong>Continue this pose from Child’s Pose to find a deeper relaxation in your spinal column. To get into this pose, exhale deeply as you completely move your chest close to the mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1120,height:747/LJ2DwWH2QfWrx15rGEPk\" alt=\" Uttana Shisosana (Extended Puppy Pose) \" title=\" Uttana Shisosana (Extended Puppy Pose) \" width=\"600\" height=\"350\"><p>Now, lift your glutes upright toward the ceiling and hold the pose here. This counter pose is extremely effective in relaxing your shoulders and tailbone area.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Below you can find simple posture modifications you can use if Cat Pose feels challenging for you to perform. \\nCat Pose on forearms with yoga blocks-\\n Bend your elbows and place your forearms on yoga blocks for minimized tension in your tailbone. \\nThis is a helpful modification for practitioners with lower back pain or those who can not hold the cat stretch for a long period with their arms straight. You can also perform this modification without yoga blocks. \\n\\n","html":"<p>Below you can find simple posture modifications you can use if Cat Pose feels challenging for you to perform.&nbsp;</p><ul><li><div><p><strong>Cat Pose on forearms with yoga blocks-</strong> Bend your elbows and place your forearms on yoga blocks for minimized tension in your tailbone.&nbsp;</p></div></li></ul><p>This is a helpful modification for practitioners with lower back pain or those who can not hold the cat stretch for a long period with their arms straight. You can also perform this modification without yoga blocks.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1293,height:709/PYVfTSDQYeUT5E89eBXg\" alt=\"Cat Pose on forearms with yoga blocks\" title=\"Cat Pose on forearms with yoga blocks\" width=\"600\" height=\"350\"><p></p>"},"modificationsAndPropsTitle":"Bidalasana Modifications and Props","variationsTitle":"Bidalasana Variations to Consider","variationsBody":{"text":"Below is a list of different Cat Pose variations you can try. \n\\n1. Reverse Hand Grip:\\n This variation can help you find a deeper flex in your shoulders, forearms, and wrists while performing the cat stretch. \\nJust reverse your hands and point your fingers towards your knees as you get into the cat stretch. \\n\\n\\n2. Knee to Forehead Dynamic Movement: \\nStart with getting into the cat stretch and lift one knee off the mat. Now, engage your core muscles and move your knee toward your forehead. After a slight hold, move your leg back. \\n\\nKeep repeating this dynamic movement without completely resting your knee on the mat. After a minute, you will start to feel a gentle burn around your core. This is a perfect advanced variation for yogis who want to build stability and build strength in their core muscles. \n\\n3. Hovering Cat Pose: \\nStart with an inhale, and on your exhale get into the cat stretch pose as you contract your core muscles. Now, inhale and lift your knees off the mat as you maintain Cat Pose with a curved spine. \\n\\nYou can hold this pose here for a few seconds or even gently hover in circles. The longer you can maintain this variation, the stronger your lower abs and shoulders will become. \\n","html":"<p>Below is a list of different Cat Pose variations you can try.&nbsp;<br></p><p><strong>1. Reverse Hand Grip:</strong> This variation can help you find a deeper flex in your shoulders, forearms, and wrists while performing the cat stretch.&nbsp;</p><p>Just reverse your hands and point your fingers towards your knees as you get into the cat stretch.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:880,height:407/6FSF1KttTDmSiLtF5TsB\" alt=\"Reverse Hand Grip\" title=\"Reverse Hand Grip\" width=\"600\" height=\"350\"><p><strong></strong></p><p><strong>2. Knee to Forehead Dynamic Movement:&nbsp;</strong>Start with getting into the cat stretch and lift one knee off the mat. Now, engage your core muscles and move your knee toward your forehead. After a slight hold, move your leg back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:728,height:472/LajkQbZqQSarf27iCS7F\" alt=\"Knee to Forehead Dynamic Movement\" title=\"Knee to Forehead Dynamic Movement\" width=\"600\" height=\"350\"><p>Keep repeating this dynamic movement without completely resting your knee on the mat. After a minute, you will start to feel a gentle burn around your core. This is a perfect advanced variation for yogis who want to build stability and build strength in their core muscles.&nbsp;<br></p><p><strong>3. Hovering Cat Pose:&nbsp;</strong>Start with an inhale, and on your exhale get into the cat stretch pose as you contract your core muscles. Now, inhale and lift your knees off the mat as you maintain Cat Pose with a curved spine.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1616,height:1080/tGkjDSApTqi5xI6afKpX\" alt=\" Hovering Cat Pose\" title=\" Hovering Cat Pose\" width=\"600\" height=\"350\"><p>You can hold this pose here for a few seconds or even gently hover in circles. The longer you can maintain this variation, the stronger your lower abs and shoulders will become.&nbsp;</p><p></p>"},"levelUpTitle":"Level-Up Poses After Bidalasana for Advanced Yogis","similarTitle":"Similar Spine Stretching Poses like Bidalasana ","similarBody":{"text":"The following is a list of some stretching yoga asanas that your can perform to activate or awaken your spinal column, neck, shoulders, and wrists.\\nBitilasana (Cow Pose)\\nBhujangasana (Cobra Pose)\\nSalamba Bhujangasana (Sphinx Pose)\\nSetu Bandha Sarvangasana (Bridge Pose)\\nAdho Mukha Svanasana (Downward-Facing Dog)\\n","html":"<p>The following is a list of some stretching yoga asanas that your can perform to activate or awaken your spinal column, neck, shoulders, and wrists.</p><ol><li><div><p>Bitilasana (Cow Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li><li><div><p>Salamba Bhujangasana (Sphinx Pose)</p></div></li><li><div><p>Setu Bandha Sarvangasana (Bridge Pose)</p></div></li><li><div><p>Adho Mukha Svanasana (Downward-Facing Dog)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Bidalasana  ","levelUpBody":{"text":"If you have performed Cat Pose and you’re looking to advance your routine, try some of these level-up postures. Each one is designed to help you build strength around your core, knees, shoulders, and spine. \n\\nLevel-Up Pose 1 - Balancing Table Pose\\nLevel-Up Pose 2 -\\n \\nVyaghrasana (Tiger Pose)\\nLevel-Up Pose 3 - Vyaghrasana Variation (Tiger Pose Raised Leg Variation)\\n\\nBalancing Table Pose\\n\\n\\nVyaghrasana (Tiger Pose)\\n\n\n\\n\\nVyaghrasana Variation (Tiger Pose \\nRaised Leg Variation\\n)\\n","html":"<p>If you have performed Cat Pose and you’re looking to advance your routine, try some of these level-up postures. Each one is designed to help you build strength around your core, knees, shoulders, and spine.&nbsp;<br></p><p><strong>Level-Up Pose 1 - Balancing Table Pose</strong></p><p><strong>Level-Up Pose 2 -</strong>&nbsp;<strong>Vyaghrasana (Tiger Pose)</strong></p><p><strong>Level-Up Pose 3 - Vyaghrasana Variation (Tiger Pose Raised Leg Variation)</strong></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/h22P9PrETsCoSqJTg7GT\" alt=\"Balancing Table Pose\" title=\"Balancing Table Pose\" width=\"600\" height=\"350\"><p><em><strong>Balancing Table Pose</strong></em></p><p><em><strong></strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1064,height:710/txFHBF2RgGvZx7NsCCoQ\" alt=\"Vyaghrasana (Tiger Pose)\" title=\"Vyaghrasana (Tiger Pose)\" width=\"600\" height=\"350\"><p><em><strong>Vyaghrasana (Tiger Pose)</strong></em><br><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1112,height:736/NofSdXHsRiWc9DVio5Kg\" alt=\"Vyaghrasana Variation (Tiger Pose Raised Leg Variation)\" title=\"Vyaghrasana Variation (Tiger Pose Raised Leg Variation)\" width=\"600\" height=\"350\"><p><em><strong>Vyaghrasana Variation (Tiger Pose&nbsp;</strong></em><strong>Raised Leg Variation</strong><em><strong>)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bidalasana or the Cat Pose.","breadcrumbName":"Bidalasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":505,"UUID":"e33640db-ab61-4dbd-8f79-695028507ef1","TagID":252,"Question":"What are the benefits of Bidalasana?\n","Answer":"<p>Below are some essential health benefits of Bidalasana:</p><p><br></p><ol><li>Improves posture.&nbsp;</li><li>Enhances core strength.&nbsp;</li><li>Improves abdominal organ function.&nbsp;</li><li>Strengthens the wrists, knees, and shoulders.</li><li>Reduces tension in the spine, neck, and lower back.&nbsp;</li></ol><p><br></p>","Position":1,"CreatedDate":"2023-04-04 10:20:31","ModifiedDate":"2023-04-04 10:20:31","Tags":null},{"ID":506,"UUID":"acd02afc-2519-4e66-85b2-25fd29dc50ca","TagID":252,"Question":"Can beginners perform Bidalasana pose?\n\n","Answer":"<p>Yes, beginners can perform the Bidalasana after gentle activation of the spine, neck, and wrists. All beginners should take care to mindfully focus on their breath and move at a gentle pace.&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-04-04 10:20:59","ModifiedDate":"2023-04-04 10:20:59","Tags":null},{"ID":507,"UUID":"ee56b582-8c90-4c9d-a264-5c3ed268db72","TagID":252,"Question":"Who should not perform Bidalasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">You should not perform Bidalasana if you are experiencing any of the following:&nbsp;</span></p><p><br></p><ol><li>If you recently have had any surgery.&nbsp;</li><li>Migraine patients should avoid this posture.&nbsp;</li><li>Spondylitis patients should avoid this posture.&nbsp;</li><li>Knee arthritis patients should avoid this posture&nbsp;</li><li>If you are suffering from a recent neck, shoulder, wrist, or spinal injury.&nbsp;&nbsp;</li></ol><p><br></p>","Position":3,"CreatedDate":"2023-04-04 10:22:15","ModifiedDate":"2023-04-04 10:22:15","Tags":null},{"ID":508,"UUID":"bfa1c43a-ad28-4703-9150-5b69007bd5f6","TagID":252,"Question":" What are the different types of variation in Bidalasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">There are many types of different Bidalasana (Cat Stretch) variations for you can try. It does not matter if you are a beginner or an advanced practitioner, you can instantly modify or level-up your yoga routine with the following variations:</span></p><p><br></p><ul><li>Cat stretch with reverse hand grip.&nbsp;</li><li>Cat stretch with forearms on the ground.&nbsp;</li><li>Knee to forehead cat stretch.</li><li>Hovering cat pose.</li></ul><p><br></p>","Position":4,"CreatedDate":"2023-04-04 10:22:48","ModifiedDate":"2023-04-04 10:22:48","Tags":null},{"ID":509,"UUID":"c63b8f94-941f-49b8-aacd-a707b4dafa41","TagID":252,"Question":"Why is Bidalasana known as Cow pose?\n","Answer":"<p>Many people get confused about the names of Cat and Cow Pose.&nbsp;</p><p><br></p><p>Basically, the Bitilasana (Cow Pose) is performed in a continuous flow with the Bidalasana (Cat Pose) for complete spinal column activation. When these two stretches are performed together, they are known as Cat-Cow Pose or Chakravakasana. </p><p><br></p>","Position":5,"CreatedDate":"2023-04-04 10:23:20","ModifiedDate":"2023-04-04 10:23:20","Tags":null}],"yoga_details":{"ID":252,"UUID":"505a6caf-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Bidalasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Bidalasana","Description":"","Slug":"bidalasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680603334/asana/1_31.jpg","Tagline":"Relax your spine, trapezius, and shoulders with Bidalasana.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bidalasana or the Cat Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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