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Cat Pose (Marjaryasana)


Interesting Fact: Cat Pose, or Marjaryasana, is often paired with Cow Pose (Bitilasana) to create a gentle flow that warms up the spine and prepares the body for more intense poses. This combination is commonly referred to as Cat-Cow.

Benefits of Cat Pose

Physical Benefits:

  • Spinal Flexibility: Increases flexibility in the spine and strengthens the back muscles.
  • Neck and Shoulder Relief: Stretches the neck and shoulders, relieving tension and stress.
  • Core Activation: Engages the abdominal muscles, promoting core strength.
  • Digestive Health: Massages the abdominal organs, aiding in digestion.

Energetic Benefits:

  • Chakra Activation: Stimulates the Muladhara (Root) Chakra, promoting grounding and stability.
  • Energy Flow: Enhances the flow of prana (life force energy) throughout the body.
  • Emotional Release: Helps release stored emotions and tension in the body.

Contraindications

  • Recent or chronic back or neck injuries.
  • Severe wrist pain or carpal tunnel syndrome.
  • Recent abdominal surgery.

Practice Guide

Step-by-Step Instructions

  1. Starting Position:
    ○ Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
    ○ Spread your fingers wide and press firmly into the mat.
  2. Entering the Pose:
    ○ Inhale and drop your belly towards the mat, lifting your head and tailbone towards the ceiling (Cow Pose).
    ○ Exhale and round your spine towards the ceiling, tucking your chin to your chest and drawing your navel towards your spine (Cat Pose).
  3. Dristi (Gaze):
    ○ In Cow Pose, gaze gently upwards.
    ○ In Cat Pose, gaze towards your navel or thighs.
  4. Bandhas (Energy Locks):
    ○ Engage Mula Bandha (Root Lock) to stabilize the pelvis.
    ○ Uddiyana Bandha (Abdominal Lock) can be engaged to support the spine.
  5. Mudras (Hand Gestures):
    ○ Keep your hands firmly planted on the mat, fingers spread wide for stability.
  6. Holding the Pose:
    ○ Move slowly and mindfully between Cat and Cow poses, coordinating your breath with your movements.
    ○ Repeat for 5-10 breaths, or as long as feels comfortable.
  7. Exiting the Pose:
    ○ Return to a neutral tabletop position after your final exhale in Cat Pose.
  8. Counter Pose:
    ○ Perform Balasana (Child’s Pose) to relax the spine and release any tension.

Pro Tips

● Alignment: Ensure your wrists are directly under your shoulders and your knees under your hips to maintain proper alignment.
● Breath Awareness: Use your breath to guide your movements, inhaling as you arch your back and exhaling as you round your spine.
● Mindful Movement: Focus on the sensations in your spine and move slowly to avoid strain.
● Support: If you have sensitive wrists, place a folded blanket under your hands for extra cushioning.

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