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Marjariasana

मार्जरियासन / Cat Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Marjari (मार्जरि) meaning cat and asana (आसन) meaning posture or seat.

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
Asana Video :
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