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Marjaryasana – Cat Pose

Marjaryasana, or cat pose, is a beginner level position that aims to stretch your back, torso and neck.

 

The health benefits associated with the marjaryasana pose primarily focuses on massaging and flexing the spine and digestive organs (for improved bowel movement). Additional health benefits include stretching and strengthening the wrists, shoulders and abdomen. Furthermore, it improves the overall circulation of blood to the brain, leading to increased levels of calmness and mental relaxation.

 

However, if you suffered with any recent back (including shoulder blade), neck or wrist injuries you should always consult your doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Marjaryasana
  • Begin by placing your hands and knees in the Table Pose (Catuspadapitham). Align your knees under your hip, whilst aligning your wrists, shoulders and elbows so that they are perpendicular to the floor. Position your head in a southward facing position – so that your eyes are directed at the floor
  • Maintain stability of your knees as you begin to exhale and position the curve of your spine upwards. Gently invert your head towards your chest – but not so that the chin is forced in position
  • Repeat the movement between 4-12 times – completing the dismount through continued inhalation as your re-position back into the Table Pose

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Marjaryasana: Cat stretch
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