Marjaryasana(Cat) and Bitilasana (Cow ) Poses

Duration : 5 min

Basic pose

1. Stand with your knees and hands. 
2. Align your wrist to shoulders and knees to hip. 
3. Align your left hand/food and right hand/foot. 
4. As you inhale, bring your belly down, spine curved and look up.
5. As you exhale, bring your head down and arch your spine up.
6. Repeat for 3 times inhale/exhale..

Variations

1. As you inhale, extend your right leg back and lift up. Exhale and bend the knee towards your chin by bringing the head slowly towards the knee.
2. Inhale by extending the leg back upwards and exhale by bringing the knee inside towards the chin and head towards the knee  - Repeat for 3 times
3. Extend the left arm in the front with extending the right leg back upwards and hold for 10 counts.
4. Take the left hand to the back and hold the right toes. 
5.  Go back to starting pose by standing with knees and hands. Lift right hand up and gaze the fingers up - Hold for 5 counts.
6. Thread the needle - Bring the right hand which was facing up from the previous pose and insert between the body and left hand. BREATHE. 
7. Advanced- Lift both hands and hold the right toes
8. Repeat steps 1-6 on left leg