The Cat and Cow positions are well-known amongst yoga beginners. The serious yoga adepts refer to these positions as Marjari-asana.
These asanas are easy to do and can help improve the flexibility of your neck, shoulders and spine. It also provides additional benefits to women: it helps tone the reproductive system and relieve menstrual cramps.
Good news for pregnant women, you can keep practicing these two positions up to 6 months into your pregnancy but you should refrain from overly contracting the abdomen after the third month.
It's time to get ready. All you need is a yoga mat or some other flat, non-slippery surface.
You have just finished one set of the cow and cat position. Repeat 4 times. As you get more and more comfortable with these two positions, you should aim to take 5 seconds to inhale and 5 seconds to exhale.
When you have mastered the cat and cow positions, you can move on to Vyaghrasana, which is also known as tiger pose.
Once you have finished a full cycle (2 legs), repeat 4 times for each leg.
In addition to the benefits listed above for the basic positions, this advanced tiger pose can help your abdominal muscles, digestion, blood circulation and the firmness of your thighs.
In case you wondered why it's sometimes called the tiger position, try to picture a tiger that is just waking up and stretching... If you liked this cat and cow yoga information, make sure to check out my yoga information.