Marjariasana is an Indian translation for Cat Stretch pose. You can learn this asana below:

Routine:

• Get in Vajrasana pose.
• Stand on your knees and straighten the waist.
• Move the upper torso little forward.
• Place the palms on the floor with straight fingers without bending the elbows.
• Maintain distance of about two feet between the knees and the palms.
• Retain both the soles upward and maintain distance between them.
• Balance your body position.
• This is the primary position.
• Inhale deep and raise the head.
• Depress the spine so that the back becomes concave.
• Stretch the abdomen and fill the lungs with air to the capacity.
• Hold on for some moments.
• Exhale and lower the head.
• Stretch the spine upward.
• Then draw the abdomen inwards and raise the waist upwards.
• The neck should hang downward and both the arms should touch the ears.
• Let the chin touch the collarbone.
• Retain the breath for few seconds.
• Accentuate the spinal arch and the abdominal contraction.
• This is the first cycle and initially repeats this for 10 times.

Breathing Patterns:

• Practice this with as slow breathing as possible.
• Repeat this every five seconds.

Consciousness:

• Physical - On the breathing, and proportionate upward and downward movement of spinal chord.
• Spiritual - On Swadhisthana Chakra.

Benefits:

• Flexibility in the spinal chord, neck and shoulder.
• Specially beneficial for women.
• Gently tones the female reproductive system.
• Menstrual disorder and leucorrhoea.
• Women can practice up to 2nd trimester
• But avoid forceful contraction after 1st trimester.