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.