Marjari means Cat.
Cat pose is a popular posture and it’s in the group of asanas that imitates animals movements. It’s useful for stretching and loosening the spine and it’s suitable for everyone due to its many variations. During Yoga practice Marjariasana is good to make a transition between one asana and the next one, for example from an standing up position to a sitting one, or viceversa – from sitting to standing.
Starting from child pose extend your arms forward. Inhale and push the floor with your hands and lift your hips until your torso is separated from the floor and your legs and arms are parallel. While exhaling check that your wrists are underneath the shoulders and the knees underneath the hips. This is the starting position. Inhale raising the head and making a concave curve with your back, expand your abdomen and fill lungs with air. Exhale lowering the head, chin to the chest, and arching the spine upward like a cat does. You can try this progresión from cat to cow 5 to 10 times. Be aware of the breathing and look for quality in each movement.
Marjariasana challeges you to start movement from the center and to work on spinal awareness through the sacro-cephalic relationship, recognition of the vertebral segments and craneal projection.
Benefits of Marjariasana
This asana improves the flexibility of the spine, neck and shoulders and stimulates cranial-sacral balance. It gently tones the digestive and female reproductive system.
Variations
- From child pose and extended arms forward, you can lift your hips and round the spine out and in, as being in a lower level cat.
- You can support yourself with your elbows and forearms if you find your wrists are hurting.
- For an extra challenge while in cat pose, try lifting one leg back. You can bend your elbows while the leg is lifted.
Find out which configuration works better for your body, always being mindful of your limits.
References
“Asana Pranayama Mudra Bandha” – Swami Satyananda Saraswati
“Principios del Yoga. Bases posturales” Carlos Fiel.
