Translation from Sanskrit: "Cat Pose"
- marjari — «cat»
- asana — «posture»
This asana is simple and intuitive, mimicking the way a cat arches its back as it stretches. Marjaryasana isn't a static pose; instead, it flows gently into Bitilasana (Cow Pose). It's perfect for a warm-up sequence and as a building block for longer flows.
Benefits of Marjaryasana
Physical Benefits
- Releases tension in the neck, back, and lower back.
- In the neutral spine position, it gently decompresses the intervertebral discs.
- Improves spinal mobility.
- Alleviates menstrual cramps.
- Boosts circulation and improves the function of internal organs.
- Strengthens abdominal and back muscles.
- Builds strength in the joints and muscles of the arms.
- Gently massages the pelvic region, improving the health of reproductive organs.
Therapeutic Effects
- Stimulates the spinal nerves that connect to the organs.
- Helps regulate the menstrual cycle.
- Improves digestion.
Energetic Effects
- Calms the mind.
- Syncing breath with movement naturally soothes the nervous system and reduces stress levels.
Contraindications
Practice with special caution if you have:
- Back injuries (consult your doctor first),
- Inflammatory spinal conditions.
How to Practice Marjaryasana
This asana is performed dynamically: one pose flows into the next, engaging the entire spine from the cervical spine down to the tailbone. Marjaryasana flows gently into Bitilasana (Cow Pose).
- Start on all fours in a tabletop position.
- Align your knees directly under your hips, with your shins parallel to each other.
- Position your hands and thighs vertically, with your wrists stacked directly under your shoulders.
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Inhale — move into Bitilasana (Cow Pose): lift the crown of your head and your tailbone toward the ceiling, creating an arch in your spine. Open your chest, broaden your collarbones, and keep your neck long.
- Exhale — move into Cat Pose: lower your head, bringing your chin toward your chest. Round your spine up toward the ceiling, increasing the space between your shoulder blades, and tuck your tailbone.
- Bring your awareness to your spine, trying to feel the movement of each vertebra.
- Breathe slowly and deeply, allowing your movement to follow the rhythm of your breath.
- It's recommended to flow through 15-20 rounds of these arches and rounds.
Variations
Marjaryasana on Forearms
This variation is excellent for those who experience wrist discomfort in the standard pose.
- Begin on your knees (with your knee joints under your hips).
- Place your elbows and palms on the floor, with your forearms parallel to each other (and your elbow joints under your shoulders).
- Inhale and gradually, starting from your tailbone, create an arch, moving up toward your cervical spine.
- Exhale: round your spine along its length from your head to your tailbone, lowering your head, bringing your chin to your chest, and tucking your tailbone down.
Marjaryasana with One Leg Extended to the Side
This exercise helps to open the hips and strengthen the core muscles.
- From your tabletop position, extend one straight leg out to the side.
- Press the inner edge of your foot firmly into the floor.
- As you flow smoothly through the spinal movements on your inhales and exhales, focus your attention on the hip joint of your extended leg.
- Repeat on the other side.
Common Mistakes
- Knees are not aligned under the hips.
- Wrists are not stacked under the shoulders.
- Hyperextending the elbows.
- Shoulders are scrunched up by the ears.
Conclusion
A regular practice of Marjaryasana helps release back tension and improve spinal flexibility. A healthy spine supports freedom of movement, improves posture, and contributes to the proper function of the nervous system. It's important that your spine flows smoothly from one position to the next during this dynamic movement. Maintain a constant awareness of your movement and your breath.
Enjoy your practice!