- 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
- 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
- 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.
- Pelvic regions: The regular practice of this yoga massages the pelvic area, strengthening it.
- Digestion: It activates the organs related to the alimentary canal, thereby helpful in digestion and overcoming constipation.
- Internal organs: It stretches and stimulates the nerves, thus good for the smooth functioning of internal organs.
- Reproductive disorders: It is good for ailments of sexual organs and helps to eliminate the issues related to reproductive disorders.
- Menstrual problems: One can immensely benefit from practising this yoga, and it can prevent many menstrual problems.
- Leucorrhoea: The regular practice of this asana acts as a panacea for leucorrhoea prevention.
- 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.
- Neck ache: It is good to control neck ache.
- Backache: If practised under the guidance of a yoga therapist, it helps to minimise the severity of backache and chronic backache
It shouldn’t be practised during the following conditions.
- Neck ache
- Spinal injury
- Abdominal injury
- Head injury
- Knee pain
- Shouldn’t practice beyond your comfort level
Ten essential facts about Marjariasana
- Level: Basic
- Style: Ashtanga yoga
- Duration: 5-10 seconds in each stage
- Cycles: 10 rounds or more as per your convenience
- Strengthens: Spine, neck, back, abdominal muscles, pelvic region, sexual organs, wrists,
- Stretches: Spine, neck, back, shoulders, abdomen
- It is good to remove abdominal fats by regular stretching movement of the abdominal region.
- Good for stress and strain
- Mind relaxation pose
- Improves blood circulation in the internal organs
Follow up pose
- Tiger stretching pose