Marjariasana (Cat Stretch Yoga) Steps, Benefits and Precautions

Marjariasana overview

  • Marjariasana consists of two words: Marjari means Cat, and asana denotes yoga pose.
  • It is pronounced as mar-jar-ee-ahh-sanna.
  • Marjariasana is called cat stretch yoga because a cat generally stretches its spine upwards and downwards.
  • Following the given steps, one can practice the cat pose quickly.
  • Cat pose is associated with many significant benefits, including one of the best yoga poses for the spine’s health.
  • Though the yogis have taken this yoga from the movement of the cat, it has so many essential health benefits, especially quite effective in the case of women’s sexual disorders. A beginner should take the help of a yoga expert, and it shouldn’t be performed when one has backache and neck ache.
  • Here, we will discuss its steps, benefits and precautions in detail.

How to do Marjariasana-steps to do the cat stretch yoga

Steps to do marjariasana

  • First of all, kneel on the ground.
  • There should be a gap between the knees and the feet.
  • Now bend forward and keep both hands flat on the floor before the knees.
  • Make sure that the hands are directly below the shoulders.
  • The thighs should also be vertical.
  • Exhale, pull your back upwards, and your head should face the thighs.
  • Inhale, make your head raise, and the back should take a concave shape.
  • This is one cycle. Do 2-3 rounds at your convenience.

Breathing during Marjariasana

  • Inhalation-exhalation is essential while practising cat stretch yoga.
  • During stretching your spine upwards, one should exhale, and the head should face the thighs.
  • Contract your abdomen to remove as much air as possible from your lungs.
  • While breathing in, the head should raise, and the spine will arch downwards.

Duration of Marjariasana

  • While moving up your back in the upward direction, maintain it for 5-10 seconds.
  • The same should be done while one makes its arch downwards.
  • However, maintenance of the cat pose can be increased as per convenience and time.
  • One can perform ten rounds to extract the optimum benefits.
  • But in case of ailments, the rounds can be increased as per the guidance of a yoga expert.

Top 10  Benefits of Marjariasana

  1. Spine-health: This is one of the best yoga poses for the spine’s health. It helps to loosen up the spine. It benefits those with a rigid spine, chronic backache, or neck ache.
  2. Pelvic regions: The regular practice of this yoga massages the pelvic area, strengthening it.
  3. Digestion: It activates the organs related to the alimentary canal, thereby helpful in digestion and overcoming constipation.
  4. Internal organs: It stretches and stimulates the nerves, thus good for the smooth functioning of internal organs.
  5. Reproductive disorders: It is good for ailments of sexual organs and helps to eliminate the issues related to reproductive disorders.
  6. Menstrual problems: One can immensely benefit from practising this yoga, and it can prevent many menstrual problems.
  7. Leucorrhoea: The regular practice of this asana acts as a panacea for leucorrhoea prevention.
  8. Post-pregnancy asana: This is an excellent asana for post-pregnancy as it tightens the abdominal muscles and encourages the abdomen to resume its standard shape.
  9. Neck ache: It is good to control neck ache.
  10. Backache: If practised under the guidance of a yoga therapist, it helps to minimise the severity of backache and chronic backache

Marjariasana precautions

It shouldn’t be practised during the following conditions.

  • Backache
  • Neck ache
  • Spinal injury
  • Abdominal injury
  • Head injury
  • Knee pain
  • Pregnancy
  • Shouldn’t practice beyond your comfort level

Ten essential facts about Marjariasana

  1. Level: Basic
  2. Style: Ashtanga yoga
  3. Duration: 5-10 seconds in each stage
  4. Cycles: 10 rounds or more as per your convenience
  5. Strengthens: Spine, neck, back, abdominal muscles, pelvic region, sexual organs, wrists,
  6. Stretches: Spine, neck, back, shoulders, abdomen
  7. It is good to remove abdominal fats by regular stretching movement of the abdominal region.
  8. Good for stress and strain
  9. Mind relaxation pose
  10. Improves blood circulation in the internal organs


Preparatory pose


Follow up pose

  • Balasana
  • Tiger stretching pose

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