Cat Pose (Marjaryasana)
from http://www.abc-of-yoga.com/

Bidalasana is also called as Marjariasana, this name comes as the body resembles the cat, while it stretches rounding its back. Hence the name Cat Pose too, a pose generally done in the dynamic way along with the Cow Pose, Bitilasana. Considered to be a simple foundation pose, which can be done by anyone, the maximum use of the core muscles here will help in toning the muscles around the backbone. While in this pose, the idea is to work on making the spine as flexible as that of Cats, it also helps to release tensions around the hips, lower back and neck.

The Cat Yoga Pose also teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each pose. This is important because your spine is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. Learn how to perform the Cat Pose in this section.

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue that you have the correct position, do not sag into your shoulders as shown in the illustration. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth between the correct and incorrect position several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt, often called the Cow Pose or Bitilasana. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

The Cat Pose loosens your back and spine. It also stretches the front and back of your body and frees your neck and shoulders. Doing the Cat Tilt elongates your back muscles and makes your abdominal muscles contract. Doing the Cat Pose benefits your health by stimulating spinal fluid and the digestive tract, and by improving circulation through the spine and core. It is also beneficial in managing stress.

If you have any difficulty doing this exercise, you may place a folded Yoga Blanket under your knees to protect you from pressure or pain. Caution must be observed if you suffer from any chronic or recent back pain or injury.