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Cat Stretch Pose (Marjariasana)

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

Routine Benefits
Breathing Pattern Consciousness


  • 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.


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


  • 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.
Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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