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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.
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