Marjaryasana (Cat Pose)
Marjaryasana (Cat Pose) teaches you how to initiate movement from your center, rather than from the periphery, and to coordinate your breath with your movements, two most important aspects of asana practice. This Yoga pose is very often paired with Bidalasana (Cat Pose) on inhalations for a gentle, flowing Vinyasa.
The alignment of your center depends, largely, on you the position of your pelvis. So, always position your hip in the center, in every Yoga pose. This is extremely important considering that your spine is the central column and the most significant line of energy
running through your body. A lot depends on the way you stretch it from your center to your pelvis. This can, very often, be the turning point in people’s lives, at least where their health is concerned. For instance, if you tilt your sacrum forward, as in the dog tilt, your spine is bound to project forward before starting its upward ascent. This will increase the curve of your lower back. In case your sacrum tilts backward, as in the cat tilt, your spine will push backward and this will only arch your lower back. All Yoga poses involve positioning your pelvis one way or the other, but, in most of the poses, only one of them is appropriate.
How to do the Cat Pose
1. Start this yoga posture on all fours, going down on your hands and knees, in what we call a “tabletop” position. See that both knees are set right below your hips and that your elbows, wrists and shoulders are in line with, and at right angles, to the floor. Your head should be in a neutral position, eyes gazing, gently, at the floor.
2. With a deep inhalation, arch your spine up and toward the ceiling. Make sure to keep your knees and shoulders in position. Gently drop your head toward the floor, without forcing your chin toward your chest. If you have difficulty arching the top of the upper back, feel free to solicit the help of the instructor or a friend. As him / her to lay a hand just above and between your shoulder blades. This will help activate this area.
3. Hold the yoga pose for 30 – 60 seconds, in the beginning. You may, gradually, go up to a minute and, if you are comfortable, safely do it for 2 minutes, even.
4. To exit the pose, with a deep inhalation, return to the neutral “tabletop” position on your hands and knees.
Benefits of the Cat Pose
- Stretches the neck, spine and whole torso
- Gives a gentle massage to your abdominal organs and spine
Cat Pose Contraindications
- In case of neck or back injury, keep your head in line with your torso.
