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'''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.<ref name="Technique"/>
== Benefits Technique in pictures/animation== #This pose stimulates the internal organs of the torso#Stretches the back and neck muscles.
== Cautions 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<ref name="Effects"/>
==Related Asanas==*Be careful while doing [[Bālāsana]]* [[Garudasana]] ==Special requisites==It is essential to practice this pose if correctly to avoid injury. * Neck injury ==Initial practice notes==The cat pose yoga is fairly a simple pose. But in the event you have neck injuryfind it hard to round the top of your upper back, you could ask a friend or your instructor to help you out.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-cat-cow-poses-marjaryasana-bitilasana/ "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/majariasana-cat-pose/#BeginnersTips "Beginers tips"]</ref> <ref name="Effects">[https://thehealthorange.com/stay-fit/yoga/how-to-do-marjaryasana-cat-pose-in-5-steps-its-benefits/ "Health benefits"]</ref> </references> ==External Links==* [http://vinyasayogaacademy.com/blog/benefit-of-marjaryasana-bitilasana-cat-cow/ Marjaryasana on vinyasayogaacademy.com]* [https://www.yogajournal.com/poses/cat-pose Marjaryasana on yogajournal.com]* [https://easyayurveda.com/2018/04/17/marjaryasana-bitilasana-cat-cow-pose/ Marjaryasana on easyayurveda.com]
[[Category:Yoga]]
