MARJARYASANA – THE CAT POSTURE

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Description :

Marjari in sanskrit means “cat” . Cat Pose Yoga helps initiate movement from the center and in coordinating breath and movement.

Health Benefits :

  • The Cat Pose yoga helps loosen the spine and entire back. It also frees your neck and shoulders while stretching the back and front of your body.
  • The Cat Slant stretches the muscles of the back and contracts the abdominal muscles. It also benefits overall health by stimulating the digestive tract and spinal fluid.
  • It also helps improve circulation through the spine and core.
  • Cat yoga Pose is also great for managing stress and is considered an important stress buster, especially after a tedious meeting or a hard day’s work. This is because it provides a gentle massage to your abdominal organs and spine while stretching shoulders, the middle, right up to the upper back.

Considerations :

The Cat Pose should be avoided in case of chronic back pain or recent injury.

Step 1 :

Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your “neutral” positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.

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Step 2 :

As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.

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Step 3 :

When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

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