Yoga: Cat stretch (Marjariasana)

Cat stretch (Marjariasana)

• Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
• Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
• Look straight ahead.
• As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
• Hold the Cat pose and take long, deep breaths.
• Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
• Hold this pose for a few seconds before you return to the initial table-like stage.
• Continue five or six rounds before you come out of this yoga posture.

Benefits

• Brings flexibility to the spine.
• Strengthens wrists and shoulders.
• Massages the digestive organs and improves digestion.
• Tones the abdomen.
• Improves digestion.
• Relaxes the mind.
• Improves blood circulation.

Tips

• When you do the movement slowly and gracefully, its effect is more powerful and meditative.

Contraindication

• Consult your doctor if you have back or neck-related problems and practice Cat Stretch (Marjariasana) under the guidance of teacher.

Reference: http://www.artofliving.org/in-en/cat-stretch