Marjariasana in yoga also known as the cat stretch pose is a beginners group pose and is a part of the Vajrasana group of asanas. It is also mentioned in the ancient Hath Yogic textbooks like “Hatha Yoga Pradipika” and “Gheranda Samhita”. It is very beneficial for the reproductive as well as digestive organs and is also reasonably easy to perform. In this article, we’ll discuss how to do Marjariasana, the benefits of Marjariasana, breathing patterns while doing Marjariasana, its various variants, precautions, and a note for yoga practitioners.
How to do Marjariasana – Cat Stretch Pose In Yoga
- Sit in vajrasana.
- Raise the buttocks and stand on the knees.
- Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
- The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
- The knees may be slightly separated so that they are well aligned under the hips.
- This is the starting position.
- Inhale while raising the head and depressing the spine so that the back becomes concave.
- Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds. Exhale while lowering the head and stretching the spine upward.
- At the end of exhalation, contract the abdomen and pull in the buttocks.
- The head will now be between the arms, facing the thighs. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction.
- This is one round.
Breathing pattern while doing Marjariasana – Cat Stretch Pose In Yoga
- Perform the movement breathing as slowly as is comfortable. Aim at taking at least 5 seconds for both inhalation and exhalation.
Benefits of doing Marjariasana – Cat Stretch Pose In Yoga
- This asana improves the flexibility of the neck, shoulders, and spine.
- It gently tones the female reproductive system, giving relief from menstrual cramps and leucorrhea.
- It may be safely practised during pregnancy; forceful contraction of the abdomen, however, should be avoided.
- Do not bend the arms at the elbows. Keep the arms and thighs vertical throughout.
Vajrasana Group of AsanasMarjariasana - Cat Stretch Pose In Yoga is a part of the Vajrasana Group of Asanas. The vajra or thunderbolt is said to be the weapon of Indra, king of the devas or gods, just as the mind is the king of all the senses. Vajra is also the major nadi directly connected with the genito-urinary system, which regulates the sexual energy in the body.
The following are the 16 poses in the Vajrasana group of asanas.
- Vajrasana – Thunderbolt Pose In Yoga
- Ananda Madirasana – Intoxicating Bliss Pose In Yoga
- Padadhirasana – Breath Balancing Pose In Yoga
- Bhadrasana – Gracious Pose In Yoga
- Simhasana – Lion Pose In Yoga
- Simhagarjanasana – Roaring Lion Pose In Yoga
- Veerasana – Hero’s Pose In Yoga
- Marjariasana – Cat Stretch Pose In Yoga
- Vyaghrasana – Tiger Pose In Yoga
- Shashankasana – Pose of Moon In Yoga
- Shashank Bhujangasana – Striking Cobra Pose
- Naman Pranamasana – Prostration Pose In Yoga
- Ashwa Sanchalasana – Equestrian Pose In Yoga
- Ardha Ushtrasana – Half Camel Pose In Yoga
- Ushtrasana – Camel Pose In Yoga
- Supta Vajrasana – Sleeping Thunderbolt Pose In Yoga
This is meant to help all beginners in yoga with Marjariasana - Cat Stretch Pose In Yoga. We hope you found this article on Marjariasana - Cat Stretch Pose In Yoga useful. It is meant to explain how to do the Marjariasana - Cat Stretch Pose In Yoga easily, its benefits, and precautions.