Marjari asana (Cat Stretch Pose)

Alternatives
Yoga

Marjari asana (Cat Stretch Pose)

If you have observed cats stretching themselves after a nap, you would know why this asana is named so. This asana is actually a combination of two poses, one flowing into the other. It is as simple as it looks but much more beneficial than it seems.

Instructions:

• Sit in vajrasana.

• Place your hands on the floor in front of you away from each other at shoulder distance.

• Have your fingers fully spread with the middle fingers pointing straight ahead.

• Raise your tailbone and balance your weight on your hands and knees.

• Ensure that your knees and hands are in line with each other and perpendicular to the floor.

• Keep your gaze in front.

• Make your back horizontal and flat.

Posture One:

• Inhaling, slowly raise your head up and backwards.

• Look as high on the front wall as possible. Hold the breath inside.

Posture Two:

• Exhaling, curve your spine into an arc and curl your head inward.

• Gaze at the floor between your knees.

• Hold the breath inside.

• Repeat both the postures alternately 5 to 10 times.

Beginners:

• Can practice this without the breath control.

• Breathe normally and pay attention to the movement and postures.

Advance:

• Should do it with breath control and try to retain the postures for longer duration rather than repeating more number of times.

Benefits

• Extremely beneficial for the back and spine.

• Relaxes and exercises shoulders, spine, back and neck.

• Therapeutic in backaches specially caused by bad posture, long sitting hours at desk, excess bending or lifting heavy weights.

• Beneficial in managing stress.

• Increases the flexibility of the spine.

Contraindications/Cautions:

• Those with recent or chronic back problems should practice this only after consulting a good yoga teacher.

• Do not sag into your shoulders when curving your back.