MARJARI ASANA
Method of Practice: Marjariasana (Cat Pose)
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01
Begin on a yoga mat or a firm bed in the tabletop position, resting on your hands and knees so that your back is parallel to the floor. -
02
Position your palms directly beneath your shoulders and your knees directly beneath your hips. Keep your neck in a neutral position and look straight ahead. -
03
As you exhale deeply, draw your chin toward your chest while arching your back upward, creating a rounded, cat-like shape. -
04
Slowly inhale, lifting your head and chest while allowing your abdomen to move gently downward toward the floor. -
05
Repeat this sequence 10 times, coordinating each movement with your breathing.
Benefits of Marjariasana (Cat Pose)
- Helps relieve neck and lower back pain.
- Improves digestion.
- Strengthens and increases the flexibility of the back, wrists, and abdominal muscles.
- Promotes mental relaxation and calmness.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for back, shoulder, and neck pain, constipation, reducing excess abdominal fat, toning the abdominal muscles, and relieving menstrual pain and cramps.
- Also serves as a supportive practice for asthma and other respiratory disorders, psychosomatic disorders related to stress, and thyroid gland dysfunction.
Contraindications / Precautions
- Practice this pose only under the guidance of a qualified physician or yoga expert if you have:
- A slipped (herniated) disc
- Neck or back disorders
- Arthritis
- High blood pressure
- Pregnancy
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