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Marjaryasana
Marjaryasana is an Asana. It is translated as Cat Pose from Sanskrit. The name of this pose comes from marjara meaning cat, and asana meaning posture or seat.
Technique
- Get down onto your hands and knees, placing each hand directly under its shoulder and each knee under its hip. Point your fingers up to the top of your mat.
- Relax your head and neck into a neutral position, looking downward.
- Move first into Cow Pose by breathing in and relaxing your belly toward the floor.
- Visualize your breath moving into your lungs and along your back while you lift your chin and chest and look up to the ceiling. Hold for a few seconds.
- Now gently move into Cat Pose by exhaling while you pull your belly in toward your spine.
- Round your back and allow your head and neck to relax back downward.
- Visualize your breath travelling out of your body along your spine and out your mouth and nose.
- Inhale again, transitioning into Cow pose.
- Exhale again, transitioning into Cat pose.[1]
Technique in pictures/animation
Effects
- Helps provide sturdiness and overall durability to your spinal column thus improving your posture.
- Stretches our your back and torso while relieving tension in your lower back.
- Helps to regulate blood circulation throughout your body.
- Helps to relieve stress[2]
Related Asanas
Special requisites
It is essential to practice this pose correctly to avoid injury.
- Neck injury
Initial practice notes
The cat pose yoga is fairly a simple pose. But in the event you find it hard to round the top of your upper back, you could ask a friend or your instructor to help you out.[3]
