Support Sunday Pose by Pose Spotlight — Week 2 Cat-Cow Pose (Marjaryasana–Bitilasana) Flow. Soften. Breathe.

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Welcome back to Support Sunday, our weekly pause to spotlight poses that help support healing, softness, and inner strength—especially for those of us living with incontinence, pelvic tension, or just a need to feel safe in our bodies again.

This week, we’re inviting in gentle movement. Nothing forceful—just breath, rhythm, and flow. Meet your new favorite morning friend: Cat-Cow Pose.

🧘‍♀️ 2. Cat-Cow Pose (Marjaryasana–Bitilasana)

How to do it:

Start on your hands and knees, with your shoulders stacked over your wrists and your hips over your knees.

  • Inhale (Cow Pose): Drop your belly toward the mat, lift your tailbone and chest, and gaze slightly up.

  • Exhale (Cat Pose): Round your spine gently, tuck your tailbone, and draw your belly in as your head tucks toward your chest.

Flow between these two poses, letting your breath guide the movement.

🕊️ Duration:

Repeat for 6–10 rounds, slowly and softly.

💞 Note:

“Let this be a soft massage for your belly and pelvic organs, baby—flow like you’re telling your body it’s safe.”

Why it matters for pelvic floor support:
Cat-Cow increases spinal flexibility, reduces lower back tension, and gently massages the organs of the pelvis. For diapered bodies or those healing after birth, injury, or trauma, it helps unlock stored tension while grounding you through the breath. It’s a reset for the nervous system—one soothing arc at a time.

💖 Closing Reflection

Movement is medicine—especially when it’s soft, slow, and guided by your breath. If you try Cat-Cow Pose today, tune in to how your belly, hips, and pelvic floor respond. Do they soften? Do they speak?

You’re allowed to move tenderly. You’re allowed to heal slowly.
You are not alone.

💬 Share your reflections in the comments or tag me @AliceInYogaPants with #SupportSunday.

With breath and love,
—Alice 🌸

🩷 Hashtag Love Notes

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength


Location: Southern Pines, NC, USA

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