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Health Benefits of Marjariasana (Cat Stretch Pose): Steps, Easy Modifications and Tips
Editorial Team - Nov 3 - 9 min. read
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Marjariasana, commonly called the Cat Pose, is a gentle yet effective yoga pose that provides numerous benefits for both physical and mental well-being. It is one of the most basic yoga poses that can be easily incorporated into any yoga routine or even daily stretching.
YOGA – An Ancient Practice of United Mind, Body and Spirit Through poses and Breath Techniques. The cat stretch pose, or Marjariasana, is one among numerous yogic asanas and is easy but extremely beneficial.
In this article, We will walk through Marjariasana yoga —what it is, Marjariasana benefits, common faults to avoid, modifications for beginners, and necessary safeguards before engaging in this pose.
What Is Marjariasana or Cat Stretch Pose?
Cat Pose, or ‘Marjari-asana’ in Sanskrit, originates from. two words – ‘Marjari’, which means ‘cat’, and ‘asana’, which translates as ‘pose’. This cat stretch is an appropriately named yoga position which imitates the usual stretching and bending action of a feline.
Sometimes, it is done in conjunction with the Bitilasana – the Cow Pose for warming up the backbone. This alternative movement in the Cat-Cow series enhances flexibility as well as range of motion.
Types of Cat Pose
- Seated Cat - Perform Cat Pose while seated in a chair or on the floor. Helps focus on the spinal motion.
- Standing Cat - Stand with feet hip-width apart, knees soft, hands on knees. Flex the spine into a Cat Pose without coming to all fours.
- Cat-Cow Flow - Move between Cat Pose and Cow Pose, coordinating breath and movement. Great for beginners.
- King Dancer Pose - Advanced variation, kicking one leg back and up while balancing. Builds on Cat Pose's spinal mobility.
- Modified Cat - Simpler version with arms outstretched rather than on all fours. Gentler for those with wrist issues.
- Kneeling Cat - Kneel with hips over knees, then arch back. Easier on the wrists.
- Twisted Cat - Add a spinal twist by reaching one arm under the body as you flex the spine.
Health Benefits of Cat Stretch Pose
Regular practice of the Cat Stretch Pose offers numerous physical and mental health benefits:
- Increases Spinal Flexibility
The rhythmic arching and rounding actions gently mobilise the entire spine and improve its flexibility. It stretches and tones the muscles along the vertebral column. Over time, this asana can make the spine supple and agile.
- Releases Tension in Back Muscles
Marjariasana benefits include an excellent stretch for the muscles of the upper and lower back. This includes the erector spinal muscles present on both sides of the spine. Releasing tension and stretching these muscles provides relief from backaches.
- Stimulates Abdominal Organs
The Cat Stretch Pose gently massages the abdominal organs and activates the digestive system. It relieves gas, bloating, and constipation and improves digestion.
- Tones the Core Muscles
Holding the body steady in the arched and curved positions takes the engagement of the deep core muscles, including the transverse abdominis and pelvic floor muscles. This makes Marjariasana yoga a good strengthening exercise for the abdominal muscles and lower back.
- Improves Posture
Regular practice realigns the curved spine and opens up the chest and shoulders. This helps improve posture and counteract the effects of slouching.
- Strengthens Wrists and Shoulders
As the chest arches open during the cat pose, the shoulders and shoulder blades also expand and open. This opens up the chest area and increases flexibility in the shoulder region and wrists. It may alleviate shoulder tension.
- Calms the Mind.
Synchronising breath with the spinal movements has a meditative effect. It calms an agitated mind and relieves stress and anxiety. The yoga pose helps relieve stress and gives you the benefits of yoga.
- Increases Blood Circulation
The opening and closing motions of cat stretch stimulate blood flow and circulation. This increases blood flow to muscles and tissues of the body of the spine, shoulders, hip and back, all of which receive a good stretch in this asana. Better circulation also supplies more oxygen and nutrients to the tissues.
- Enhances Body Awareness
The mindful movements enhance proprioception and bring awareness to how different muscle groups connect and work together.
- Releases Tension in Pelvic Floor
For women, cat stretch can help release tension in the pelvic floor and vaginal muscles when moving in and out of the arched and curved positions. This provides relief from stress, urinary incontinence or pelvic pain issues. Overall, it is beneficial for pelvic health.
Step-by-step Guide to Do Cat Stretch Pose
Follow these steps to perform Marjariasana yoga with proper technique:
- The first Marjariasana step is to be on all fours, placing the knees below the hips and the hands below the shoulders. Spread your fingers wide.
- Inhale and lift your sitting bones and tailbone up while dropping the belly down. Gaze forward.
- Breathe out, stretch backwards towards the ceiling and drop your head.
- Inhale and come back to a neutral tabletop position. Repeat 5-10 rounds.
- Focus on coordinating the breath and spinal movement. Move slowly with control.
- On your last exhalation, release back to Child's Pose to rest.
- Beginners can start with 3-5 rounds and gradually build up to higher repetitions.
Common Mistakes to Avoid
Some common errors while practising Marjariasana yoga include:
- Collapsing the shoulders instead of broadening them
- Overarching the lower back
- Holding breath instead of coordinating with movement
- Lifting the hips too high up or sagging them down
- Forcing the chin down instead of releasing naturally
- Gripping fingers instead of keeping them relaxed
- Rushing through the pose without mindfulness
Easy Modifications for Beginners
Here are some simple tips to modify Marjariasana if you are a beginner:
- Bend your knees and elevate your hips to reduce strain on your wrists and shoulders
- Place a yoga block under your forehead for support if needed
- Limit range of motion and avoid maximum spinal flexion/extension
- Move slowly and coordinate with breath
- Combine with Bitilasana (Cow Pose) for gentler warming of spine
- Do fewer repetitions until your body adapts and gains flexibility
Precautions and Contraindications
- Avoid Marjariasana yoga if you have any of the following conditions:
- Recent abdominal surgery - Avoid strong spinal flexion. Modify to keep the back flat.
- Severe disc herniation - Avoid rounding the spine. Only practice gentle tilts.
- Carpal tunnel syndrome - Use fists or forearms instead of flat palms.
- Migraines - Avoid excessive neck motion. Keep your head in line with the spine.
- Pregnancy - Skip motion during 1st trimester. After that, avoid deep backbends.
- Uncontrolled hypertension - Avoid quick changes in blood pressure. Transition slowly.
- Osteoporosis - Be gentle and avoid compression in the spine.
- Injuries - If you have wrist, shoulder or back injuries, get guidance from a yoga therapist on appropriate modifications. Start slowly.
Those having wrist, shoulder or back injuries must practice this asana cautiously under guidance. If you have any doubts, consult a yoga therapist first.
Conclusion
When performed mindfully, Marjariasana yoga offers immense benefits for the back, spine, core muscles and digestion. Start slowly, focus on your breath, and avoid overexertion. With regular practice, the Cat Stretch Pose improves flexibility posture, strengthens the back and shoulders, stimulates organs and calms the mind. Incorporate this revitalising asana into your daily yoga routine and reap its wholesome benefits.
