Marjaryasana (Cat Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Marjaryasana (Cat Pose) Asana?

As with all the asanas in yoga, it is important to keep your bowels clean and stomach absolutely empty. Take your meals before four to six hours prior to your workout so that your system has enough time to digest the food, and give out the necessary energy for the workout. It is best to practice Marjaryasana yoga early in the mornings, but in case you cannot so early, you can work out in the evenings.

• Yogasana Level – Basic
• Yogasana Style – Asthanga yoga
• Yogasana Repetitions – 10 second for each pose
• Yogasana Strengthens – Wrist, Shoulders, Spine
• Yogasana Stretches – Neck, Back torso

Effect of Marjaryasana/Cat Pose Asana on tri dosha

• Marjaryasana or the cat pose helps in maintaining your Prana Vayu. Therefore, it makes the mind stress free, clam and healthy.
• The cat pose maintain the steadiness of the Vyana Vayu and Udana Vayu and it helps to improve the blood circulation, oxygen and nutrients circulation to different parts of the body.
• By balancing the Samana vayu and stimulating Pachaka Pitta, the asana helps in providing good digestion of food and its proper assimilation. It massages the abdomen organs, so it enhances the capacity of digestion by stimulating the digestive organs.

How to Do Cat Pose Yoga Posture/Asana?

1. Bend you knees and put your palm on the floor, such that your back forms a table top.
2. Make sure that your arm should be perpendicular to the floor, and place your hands flat on the floor, right under your shoulders. Place your knees about hip-width apart.
3. Look straight forward.
4. Raise your chin while inhaling as you tilt your head backwards. Raise your tailbone with your navel down. Compress your buttocks. You might feel a tingling sensation.
5. Hold the pose for a few breaths. Breathe long and deep.
6. This asana combines two movements. The counter movement is as follows: Exhale while dropping the chin to your chest as make arch of back and relax your buttocks.
7. Hold this position for a few breaths. Then, release to the table top position.
8. Do these movements for about five to six times before you come to a rest.

Benefits Of Marjaryasana/Cat Pose Posture/Asana?

1. It stretches the spine, provide strength to the spine, and adds flexibility to the spine.
2. It provides strength to your shoulders and wrists.
3. It massages the digestive organs and activated, and therefore, their process is improved.
4. This asana helps to tone the abdomen while reducing the unnecessary pockets of fat, slowly.
5. Being in this position may also improves the blood circulation and oxygen supply in your body.
6. It relaxes the mind and removes all the stress and strain of the body after stretching.

Contraindications And Precautions Of Cat Pose Posture/Asana?

• In case you have any back or neck problems, first consult a doctor before you indulge in the cat pose. Make sure you practice this asana under the expert yoga teacher if you suffer from back and neck problems.
• If you are suffering from any head injury, ensure that you keep your head in line with your torso.

Science Behind Posture/Asana?

• The Marjariasana is a pose that combines forward bending as well as backward bending, giving a complete stretch your back. This make your vertebrae mobile, and this movements of your cervical, thoracic, and lumbar spine release all the stress trapped in them.
• The back and front movements help in spinal fluid circulation that also help in strengthening of the spine.
• The yoga asana stimulates your digestive system and enhance the potential of the digestive organs while it helps in complete detoxifying the system.
• In this position your limb muscles are get stretch and are activated, and this gives them the strength and energy to work better.

Beginners Tips For Marjaryasana/Cat Pose Posture/Asana?

• The cat pose yoga is very simple and easy pose. But in the beginning of the yoga pose, you may find it hard to round the top of your upper back, you could take help of a friend or your instructor. Ask them to place their hand between and above the scapula so that it can help to stretch that region.
• Start doing yoga with some preparatory poses, to make your muscles flexible enough by the time you come to this asana.

Advanced Pose Alterations

• To intensifying this asana, one can make some variations to the original asana. But for intensifying this pose,first you need to master the basics. And, you should proceede into advancing the pose only under the supervision of expert instructor.

Related Yoga Poses/Asanas –

1. Balasana
2. Garudasana

Reference:-

• https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.stylecraze.com/articles/majariasana-cat-pose/&ved=2ahUKEwi0wunn39jwAhU74jgGHS1fCQ0QFjACegQIAxAF&usg=AOvVaw1to50zIO_AICVr6f50IUDB&cshid=1621532245467