Even pet cats can teach us lessons in yoga! With a keen eye, the yogi absorbs ideas from the world around. Marjari asana, or the cat stretch, incorporates the excellent feline stretch in the yoga workout.

Marjari = Cat; Asana = Posture or Pose

How To Do Cat Stretch (Marjariasana)

  1. Stand on all fours, such that your back forms a table top and your feet and hands from its legs.
  2. Your arms should be perpendicular to the floor, and your hands should be placed flat on the floor, right under your shoulders. Your knees should be placed hip-width apart.
  3. Look straight ahead.
  4. Inhale and raise your chin as you tilt your head backwards. Push your navel down and raise your tailbone. Compress your buttocks. You might feel a tingling sensation.
  5. Hold the pose for a few breaths. Breathe long and deep.
  6. This asana is a combination of two movements. The countermovement is as follows: Exhale and drop your chin to your chest as you arch your back and relax your buttocks.
  7. Hold this position for a few breaths. Then, go back to the tabletop position.
  8. Do the movement and countermovement about five to six times before you come to a halt.

Benefits Of the Cat Stretch (Marjariasana)

  • Brings flexibility to the spine
  • Strengthens wrists and shoulders
  • Massages the digestive organs and improves digestion
  • Tones the abdomen
  • Improves digestion
  • Relaxes the mind
  • Improves blood circulation

Beginner’s Tip

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. Ask them to place their hand between and above the shoulder blades so that it can help activate that region.

It might be a good idea to start off the practice with the preparatory poses so that your muscles are flexed enough by the time you come to this asana

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