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Thursday, March 11, 2010

Marjariasana - Cat Yoga Pose

The cat yoga pose, which is also known as Marjariasana is a great way to get your back warmed up and relaxed. It’s a great addition to your back exercises. It directly targets muscles all along the spine, giving them a good stretch. It also helps lubricate the spine and bring the vertebrae through their full range of motion. The dynamic cat pose (alternating between cat and cow) is a good way to pump spinal fluid all over the spinal cord. It is incredibly relaxing and good for your posture.

Procedure for doing Marjariasana - Cat Yoga Pose

  1. On the mat, sit on your knees.
  2. Put your hands down so you are on all fours. Make sure that your hands are under your shoulders. Spread your legs slightly so you are in a comfortable position.
  3. While taking a breath in, lift your head to the ceiling. Drop your stomach toward the ground. Lift your bottom and hips toward the ceiling. You want to have a nice curve to your back. Do not worry about pushing this motion, as it should come easy without a lot of effort or strain. Only move as far as your body can go comfortably.
  4. As you breathe out, drop the head, roll the hips under and pull your spine up toward the ceiling. Try to look at your belly button.
  5. Repeat 5 to 10 times with each breath, in and out.


Benefits of Marjariasana - Cat Yoga Pose

  • Increases mobility of verterbrae and releases tension in the cervical, thoracic, and lumbar spine
  • Strengthens and tones the arms and abdominal muscles
  • Stretches back muscles and abdominal muscles as well as the neck
  • Increases circulation of spinal fluid and massages digestive organs
  • Teaches correct pelvic movements for forward bends and back bends


Precautions with Marjariasana - Cat Yoga Pose

With a neck injury, keep the head in line with the torso.

Marjariasana - Cat Yoga Pose Video