The Sanskrit name is derived from Marjari (मार्जरि) meaning cat and asana (आसन) meaning posture or seat.
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Introduction to the Asana
Benefits
- Tones the core muscles.
- Improves spine flexibility.
- Releases tension in the back muscles.
- Strengthens your wrists & shoulders.
- Improves your posture.
- Stimulates your abdomen and activates the digestive system.
- Enhances blood circulation as well as oxygen flow through the body.
- Helps to soothe menstrual cramps.
- Release of tension in the pelvic floor and vaginal muscles.
- Provides relief from urinary incontinence or pelvic pain issues.
- Helps to ease stress and anxiety.
Steps to perform the Asana: Marjariasana
- Sit in the Vajrasana pose.
- Bend forward with your palms flat on the ground, with your elbows straight and fingers facing forward.
- Keep 2 feet distance between both the knees & palms.
- Ensure that your hands and elbows are aligned with the shoulder while your knees are aligned with the hips.
- Now breathe in and raise your head, curving your back downwards simultaneously so that it develops a concavity. Hold it for 3-5 sec.
- Now breathe out fully while bending your head down and curving your back upwards.
- When full exhalation is done, pull in your stomach and buttocks. In this pose, your head will be between your arms.
- Hold your breath for 3 seconds in this position, emphasizing the spinal arch and contracted stomach.
- This is one round of Marjariasana. You can do 5 to 10 rounds at a time.
Common Misalignments / (Mistakes)
- Collapsing the shoulders instead of broadening them.
- Overarching the lower back.
- Holding breath instead of coordinating with movement.
- Lifting the hips too high up or sagging them down.
- Forcing the chin down instead of releasing naturally.
Contraindication / Cautions
- Avoid if suffering from chronic lower back pain.
- Avoid in case of injuries to the shoulders, wrists, neck, hip, knee and back.
- Avoid if suffering from arthritis of the knee and wrists.
- Avoid in case of spondylitis.
- Avoid if suffering from blood pressure.
- Avoid in case of headaches, migraine, and vertigo.
- Avoid if undergone a recent abdominal surgery.
Additional Details :
- Another Name of AsanaBidalasana
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