Bilikasana - Yoga Cat Pose

In this lesson, you will learn how to do the Bilikasana (Yoga Cat Pose). The Bilikasana is a popular yoga warm-up exercise where you imitate a cat's movements by arching and hollowing your back. This exercise stretches and strengthens your abdominals, shoulders, and back muscles. Move slowly and breathe in and out deeply and slowly. For more yoga instructions, go back to Yoga Main.

Execution

Kneel down and place your hands on the floor. Keep your thighs and arms vertical.

Breathe out and round your lower back until you can see your belly button. Arch your back like a cat and hold this position while you breathe in for approximately 2 seconds.

Then breathe in and let your lower back sink down. Move your head up and create a hollow back. Look up and hold this position for approximately 2 seconds. Then repeat the whole sequence.

Do 5 to 10 repetitions.

Advice

• Use a yoga mat or something soft to protect your knees.
• Don’t move too fast. The Bilikasana should be done very slowly.
• Don’t bend your arms as you change positions.

Suggestions

• The 5 Tibetans Exercise
• Yoga Main Page

Videos/Images

None

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