Marjari Asana
ajna chakra

Third-Eye Chakra (Ajna)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Muladhara Chakra

Root Chakra (Muladhara)

Beginner

Marjari Asana

Cat Stretch Pose

(mar-ja-ri-a-sun)

Meaning: marjari = cat

Preparation

Sit into Vajrasana. Come into tabletop position - palms on the floor, hands under shoulders, knees and feet hip-distance apart, feet flat on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, arch the lower back and raise your hips and shoulders up; while rolling the shoulders backward open the chest, lift your head up and look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 15 seconds. Then, inhaling, bring your spine back to a neutral position.

Counter-position: Inhale. Exhaling, round the back and bring the chin toward the chest. Tuck the tailbone and push hips in and forward, collarbone in and backward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, round your back farther. Hold with normal breathing for around 15 seconds. Then, inhaling, bring your spine back to a neutral position. Repeat both positions 2-3 times.

Coming out of position

Slightly relax the body. Exhale back into tabletop position. Sit back into Vajrasana. Inhale, exhale, and relax.

Tips

  • Push your arms up and away from the floor, keeping arms straight and strong, to maximize the stretch.
  • Do not overstrain the neck when bending.
  • Focus on arching or hunching the upper back.

Reproductive Health:

Precautions

Avoid

If you suffer from chronic/serious neck problems do not bend the neck either backward or forward (keep neck neutral) during this pose.

Be careful

If you have a herniated (slipped) disc; or shoulder, back, or neck issues.

Benefits

General

  • Stretches neck, shoulders, chest, back, spine, and hips.
  • Strengthens neck, shoulders, chest, back, abdomen, buttocks, and hips.
  • Improves hip and spinal flexibility.
  • Stimulates the nervous, lymphatic, digestive, and reproductive systems.

Therapeutic

Beneficial for mothers shortly after giving birth to recover the pelvic, hip, and abdominal regions.

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