Cat Pose (Sanskrit: Mārjarīāsana / मार्जरासन)
Cat Pose or Marjaryasana (Mārjarīāsana) is also known as Bidalasana (Biḍālāsana). In Sanskrit, both the terms, ‘Bidal’ and ‘Marjari’ are used interchangeably to define cat. This pose is usually paired with the Cow Pose or Bitilasana (Bitilāsana) providing a gentle stretch to your spine, shoulders, and neck. This is a foundational pose that is usually done either at the beginning of the class as a warm-up or in the end, to relax the body.
Instructions for Doing the Cat Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are placed directly under your shoulders, and your arms are perpendicular to the floor. Your back should be parallel to the floor. Keep your toes pointed and look ahead.
- Now, with an exhalation, round your spine, pushing it towards the ceiling. Make sure not to move your shoulders or knees from their original positions, as you do so. Your head will move inwards towards your chest, but don’t lock your neck by tucking your chin in.
- Hold this position for about 30 to 60 seconds, concentrating on your breath. Inhale and exhale normally, without any jerks.
- Now, with an inhalation slowly come back to step 1’s neutral tabletop position. Your head will come back to its original position.
Benefits of Doing Marjaryasana
- This asana improves the flexibility of your spine, preparing you for more intense asanas. It also builds your core strength.
- Marjaryasana gently massages the lower, middle, and upper back areas of your spine along with your shoulders and neck. If you are experiencing a mild backache, practicing this asana could help relieve the pain.
- This pose is also recommended to people suffering from insomnia, anxiety-related issues, and menstrual disorders.
- Since this pose stimulates your vital organs, it is also known to improve digestion.
Precautions
- Do not practice this asana if you have a knee or shoulder injury.
- If you have a neck injury, do not move your head inwards towards your chest. Keep it in line with your torso.
- Avoid this pose if you have arthritis or spondylitis.