Sanskrit name of the pose: Marjariasana (मार्जरासन)
English name of the pose: Cat Stretch Pose/Cat Pose
Type of Yoga: Ashtanga Yoga
Level of Yoga: Basic
Duration: As per your capability or 15 to 30 seconds
Target Area: Neck and Back torso
Strengthens: Shoulders, Spine, Wrist
Table of Contents
There are several types of Yoga Asanas that make us both mentally and physically healthy. In this article, we are going to talk about the Marjariasana (Cat Stretch Pose/cat pose). This yoga is very beneficial for the waist and back. There are many benefits to doing this asana. Let us know about the method of doing Marjariasana (Cat Stretch Pose/cat pose) and the benefits you get by doing this asana regularly.
What Does It Mean By Marjariasana?
Marjariasana is a forward bending yoga posture, and some people know it by the name of cat poses or Cat Stretch poses. The word Marjariasana has come from two Sanskrit language word.
The first word is “Marjari (मार्जरी)”, which means “cat or cat stretch” and
The second word is “asana (आसन)”, which means “yoga poses“.
The person doing this posture looks like a cat. Regularly practice Marjariasana to keep your spine and back muscles flexible. Let us know in detail the method of doing this yoga posture.
Preparatory Yoga Poses Of Marjariasana:
Method Of Doing The Marjariasana:
To start Marjariasana you first sit down on a yoga mat on the floor
Now come to your knees and raise your hips by putting a little weight on your hands as if you are about to crawl
Straighten your thighs upwards make an angle of 90°
Keep your hands straight and keep your palms on the floor
In this situation, your chest will be parallel to the floor and you will look like a cat
Now taking deep breathing, tilt your head backward, push your navel up from the bottom and lift the tailbone (the lower part of the spinal cord)
Compress your buttocks together
Now, exhaling, bring the head towards the chest and round the upper waist
In this posture, there will be a pull in your upper back
Now take the head towards the ceiling while inhaling, make the upper waist round
In this posture, there will be a pull in your chest
Keep your breathing long and deep
Now take your head backward and repeat this process.
Repeat this around 10-20 times.
Follow Up Poses of Marjariasana
- Bitiliasana or Cow Pose
- Bhujangasana or Cobra Pose
- Urdhva Mukha Svanasana or Upward-Facing Dog Pose
Precautions Of The Marjariasana
Marjariasana is a simple yoga posture but before you do this, keep in mind some of the precautions:
Pregnant women must not practice this Asana
If you have injuries or pain in the neck and shoulder, then do not try to do this asana
Do not try to do this posture more than your capacity
If you are suffering from the head injury, make sure you keep your head in line with your torso
People suffering from back or knee pain should not do Marjariasana
You practice this posture in the direction of a certified yoga teacher
Benefits of The Cat Pose:
By doing this asana you get many advantages such as –
This yoga gives strength to the muscles
It improves the blood circulation in our body
Increases the flexibility of your backbone
The wrists and shoulders are strong
This simple mind keeps calm too
Helps intensely to reduce your belly fat
Digestion is strengthened with the regular practice of cat stretch pose.
This posture is beneficial for your body in different ways; this posture gives a good strain to the spinal cord, and with it provides relief in back pain and neck pain.