New Delhi, November 28 (Udaipur Kiran): People suffering from persistent pain in the lower back, neck and shoulders can find relief through the regular practice of Marjari–Bitilasana. This yoga posture, also known as the Cat–Cow Pose, is simple to perform and highly effective.
Due to long hours of sitting on chairs, incorrect posture and stiffness during winter, back, neck and shoulder pain have become common problems. Even minor negligence can lead to chronic discomfort. Morarji Desai National Institute of Yoga states that yogasanas provide solutions for both physical and mental health problems.
Yoga experts say that practising Marjari–Bitilasana daily for just a few minutes can significantly reduce pain. This posture is a combination of two asanas — Marjari Asana (Cat Pose) and Bitilasana (Cow Pose). In this practice, the spine is moved forward and backward in a wave-like motion, which helps in improving flexibility and strengthening the entire spinal column.
The method of performing Marjari–Bitilasana is as simple as its benefits. One should first sit in Vajrasana and then come into a tabletop position on the knees. Place both palms on the floor, take a deep breath and push the back downward while lifting the head and neck upward. Then, exhale and raise the back upward. This movement should be repeated slowly five to ten times.
Regular practice of Marjari–Bitilasana helps in relieving lower back pain and sciatica. It reduces stiffness in the neck and shoulders and provides relief in cervical pain. The spine becomes more flexible and spondylitis also benefits from this posture. It helps reduce abdominal fat, improves digestion, lowers stress and irritability, and promotes better sleep. It also helps the lungs expand to their full capacity.
Yoga experts state that this asana keeps the entire body active and free from pain. However, individuals suffering from joint-related problems should practise it only after consulting an expert.
Bhupendra Singh Chundawat is a seasoned technology journalist with over 22 years of experience in the media industry. He specializes in covering the global technology landscape, with a deep focus on manufacturing trends and the geopolitical impact on tech companies. Currently serving as the Editor at Udaipur Kiran, his insights are shaped by decades of hands-on reporting and editorial leadership in the fast-evolving world of technology.