Marjaryasana (Cat Pose) - How to Practice, Its Benefits and Contraindications
Marjaryasana is derived from Sanskrit words “Marjary” means “Cat” and “asana” means “pose”. If you are looking for a soft stretching of the spine, then you must do this pose. This is about how a cat can inspire humans to do yoga. The cat pose is basically a very easy, forward kneeling pose. You can also use it as a warm up for other poses. The stretching begins from the neck region and goes on till the lower back. The core muscles have to work harder, as a part of the practice. In the final stage, the body resembles that of a cat, stretching and rounding the body, into a hump. For the unversed, it is also called Table-top position.
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How To Do It?
⦁ To get into the pose, you have to start in the table-top pose. That means, that you have to be on your knees and hands. The knees will be directly under the hips, and the wrists will be directly below the shoulders.
⦁ You have to support the maximum weight of the body, on the wrists. So, spread the fingers to do that.
⦁ As you start to exhale, you can draw the belly inwards, and also lift the side waists. Round the spine a bit, and drop your head towards the floor.
⦁ You have to press the floor, so as to create a stretching motion, in the entire upper body.
⦁ Inhale and then come back to the original position.
⦁ You can do this pose along with the cow pose, for the maximum benefits.
Benefits of Marjaryasana (Cat Pose)
⦁ It is one of the simplest yoga asanas, with lots of benefits. You will be stretching your back, neck, shoulders, and spine, while practicing this pose. It is due to the back-and-forth motion, that you gain so much. Your stiffness will go away in no time.
⦁ It will also stretch the central nerves located at the back. It leads to a lot of relaxation.
⦁ If you practice this asana on a regular basis, you will get to tone the muscles of the neck and shoulders.
⦁ When you are doing the asana, you are actually stretching the core muscles towards the top of the body, that is the spine. So, the organs in the region get a deep massage.
⦁ Your metabolism will also increase, and you will put on less weight.
⦁ This practice also improves blood flow, throughout the body.
⦁ It also improves the flow of ‘Prana’, through the body. It leads to emotional and mental peace.
Contraindications
⦁ If you have any recent injuries in your spine, back, neck, or wrists, you should avoid doing the asana.
⦁ If you have Arthritis, then you must not do the pose.
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