Marjariasana (cat pose) for spine strength and flexibility

What is marjariasana ?

Marjariasana (marjari = cat, asana = pose) is a beginner-friendly yoga pose that resembles the feline stretching action. This exercise helps in enhancing spine suppleness and strength.

What is the technique to practice marjariasana ?

• Sthithi (starting position) – Sit in vajrasana.
• Kneel upright, with your hands to the side.
• Lean forward on all fours.
• Place your hands on the floor such that both 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 such that the back bends towards the floor. (Part 1)
• The recommended drishti at this point is urdhva 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. (Part 2)
• Let the head stay between the hands, facing the thighs.
• The recommended drishti at this point is nabhigre drishti (gaze into the navel).
• At the completion of exhalation, contract the abdomen towards the spine.
• Perform moola bandha (sucking of the anus into the body).
• Hold for 3 to 10 counts.
• Inhale and relax. Return to sthithi (starting) position.
• Perform 2 to 5 rounds.

What are the benefits of marjariasana yoga pose?

• This asana energises the lower chakras – mooladhara, svadhisthana and manipura.
• Majariasana improves the flexibility of the spine, 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 svadhisthana chakras results in control over one’s sense of security and ability to interact with the environment in a balanced manner.

What are the contraindications of marjariasana ? 

• 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 your 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.