School of Yoga explains marjariasana – cat pose

Majriasana technique:

• Sthithi (starting position) – sit in vajrasana.
• Kneel upright, hands to the side.
• Lean forward on all fours.
• Place hands on the floor such that hands are level with and below the shoulders.
• The knees, buttocks, shoulders and hands should be in one line and perpendicular to the floor to form a square. Inhale.
• Exhale while raising the head and bend the spine so that the back bends towards the floor.
• The drishti at this point is oordhva drishti (gaze into space).
• Exhale till you feel the anus contract. Hold for 10 counts.
• Inhale and come back to sthithi position.
• Exhale while lowering the head and stretching the spine upward. Let the head between the hands, facing the thighs.
• The drishti at this point is nabhigre drishti (gaze into the navel).
  

  Marjariasana – Cat pose

• At completion of exhalation, contract the abdomen towards the spine and perform moola bandha (sucking of the anus into the body).
• Hold for 3-10 counts.
• Inhale and relax. Come to sthithi position.
• Perform 2-5 rounds

Marjariasana Benefits 

• This asana energises the lower chakras – mooladhara, svadhishtana and manipura.
• Majariasana improves the flexibility of the spine – the neck, shoulders, back and hips.
• This asana tones up the sympathetic and parasympathetic nervous system.
• The movement of the lumbar region of the spine tones the reproductive system.
• Finally, energising of the mooladhara and svadhishtana chakras results in control over one’s sense of security and ability to interact with the environment in a balanced manner.

Marjariasana contraindications 

• Consult a physician before performing marjariasana if you have back problems or arthritis.
• Do not perform this asana during menstruation or pregnancy.
• If one has high BP, cervical spondylitis, hernia or renal disease etc., this asana should be avoided.

Some noteworthy points on Marjariasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Vajrasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi, 

• Do not relax the abdomen. It can cause abdominal discomfort.
• Keep knees together and straight for maximum benefit.
• The subsidiary benefits of this asana are increased flexibility of the ankles, knees, hips and lower back.
• Do not bend the arms at the elbows. Keep the arms and thighs straight throughout.