Alignment, Breath & Drishti Cues for Cat-Cow to Downward Dog Flow
Cat-Cow to Downward Dog Flow (Marjaryasana-Adho Mukha) belongs to the Standing posture family and engages the Back, Shoulders, Hamstrings at an intensity of approximately 3.0 METs. Moving between tabletop, cat-cow and downward dog. The standard opening flow of most classes.
- Breath Rhythm: Maintain With the breath throughout the 60-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Varies to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Shoulders, Hamstrings.
- Minimum Recommended Age: 4 years (48 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 60 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Wrist injury
