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Marjaryasana

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[[File:Marjaryasana.png|thumb|right|''Marjaryasana'']]
'''Marjaryasana'''<ref name="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'''.
The name ==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 this your body along your spine and out your mouth and nose.# Inhale again, transitioning into Cow pose comes from "marjara" meaning "cat".# Exhale again, and transitioning into Cat pose.<ref name="asanaTechnique" meaning "posture" or "seat"./>
== Benefits Technique in pictures/animation== #This pose stimulates the internal organs of the torso#Stretches the back and neck muscles.
== Cautions ==
==Effects==*Be careful Helps provide sturdiness and overall durability to your spinal column thus improving your posture.* Stretches our your back and torso while doing this pose if you have neck injuryrelieving tension in your lower back.* Helps to regulate blood circulation throughout your body.* Helps to relieve stress<ref name="Effects"/>
==Related Asanas==* [[Bālāsana]]* [[Garudasana]]  ==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.<ref name="Initial practice notes"/> == References ==
<references>
<ref name="MarjaryasanaTechnique">[https://enarogyayogaschool.wikipediacom/blog/health-benefits-cat-cow-poses-marjaryasana-bitilasana/ "Methodology"]</ref>  <ref name="Initial practice notes">[http://www.orgstylecraze.com/articles/majariasana-cat-pose/#BeginnersTips "Beginers tips"]</ref> <ref name="Effects">[https://thehealthorange.com/stay-fit/yoga/wikihow-to-do-marjaryasana-cat-pose-in-5-steps-its-benefits/M%C4%81rj%C4%81ry%C4%81sana "wikipediaHealth 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]]
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