Cat Pose (Marjariasana) Guide

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Due to Prolonged sitting in the office, many times there is Back Pain and Shoulder pain. This is due to sitting in the same Posture for several hours. Sometimes it happens that Shoulder Pain starts due to lifting some heavy stuff and sleeping incorrectly at night. Regular practice of Cat Pose (Marjariasana) brings flexibility in neck, shoulders, and back. Cat Pose Yoga Posture is quite beneficial for these problems.

Well, Today in this Article We'll know about One of the Basic and Effective Poses & Asanas of Yoga that is Cat Pose (Marjariasana). By doing this Cat Yoga Pose, you'll get so many Amazing Benefits. With the help of this Cat Pose, the Spine and Back Muscles remain Flexible which bends forward and bends backward, making your back need full speed. In this way, your vertebrae become flexible, and the motion in your cervical, thoracic, and lumbar spine releases all those tensions.

This Yoga Posture is useful in relieving menstrual cramps as it massages the Female Reproductive system, Cat Pose has many other benefits as well, but first, let us know the steps to practice Cat Pose (Marjariasana).

We will understand each and every How to do Cat Pose Steps and even we'll know the amazing Cat Pose Benefits which can help you a lot. You'll able to do this Cat Pose in Yoga or Marjariasana Yoga Easily by reading this Full Article and even by watching the Complete Video Guide given below the Article.

What is Cat Pose in Yoga?

Marjariasana is a Sanskrit word of Cat Pose or we can say that Cat Pose is also known as Marjariasana in the Sanskrit Language. The meaning of Marjariasana is Marjari- Cat; Asana- Pose. It is one of the most easiest Yoga Pose for Beginners. It is also known as Bidalasana in Sanskrit. The Regular Exercise of Marjariasana (Cat Pose) makes the body healthy and fit. This Yoga Posture is called Cat Pose because after sitting in this Yoga Posture, our body becomes exactly like a Cat. It is very easy to do this Cat Yoga Pose, so you can do it by reading all the Yoga Steps given Below. With this Yoga Posture, Blood Circulation in the body goes smoothly. The manner in which Stretch occurs in the Shoulders, Waist, and Hips from Cat Pose Yoga, it relieves the pain of the Organs.

Yoga Tips for Cat Pose (Marjariasana)

  • For beginners, it may be a good idea to Start Practicing so that by the time you get into this asana, your muscles are Sufficiently Flexed or Flexible.
  • Cat Pose Yoga is a fairly simple pose. But if you have difficulty bending the top of your upper back, you can take help from a friend or your Coach. Ask them to place their hand upwards between the shoulder and the spine so that it can help activate that area.
  • Preparatory Yoga Poses before Cat Pose (Marjariasana): Child's Pose (Balasana), and Eagle Pose (Garudasana).
  • Follow-Up Yoga Poses before Cat Pose (Marjariasana): Cobra Pose (Bhujangasana), Cow Pose (Bitilasana), and Upward-Facing Dog (Urdhva Mukha Svanasana)

Refer : How to Do Lotus Pose (Padmasana)?

How to Do Cat Pose?

How to Do Cat Pose (Marjaryasana) in YOGA
Cat Pose (Marjariasana) in Yoga

Step-by-Step Guide

Here is Cat Pose Yoga Step by Step Guide. Follow all the Steps given below to learn How to do Cat Pose (Marjariasana):

  1. You first Sit on both your knees by laying a Yoga Mat on the Floor. You can also sit in the Thunderbolt Pose (Vajrasana) to do this Asana.
  2. Lean in the forward direction. Place the hands down with the palms on the floor and keep the fingers facing forward.
  3. Keep hands in a line with knees. Keep arms and thighs perpendicular to the floor. This is the starting position.
  4. Take a deep breath in and lift the Head upward with the downward tension on the spine, so that the back can change into a concave shape.
  5. Expand the Abdomen as much as possible without forcing, filling the lungs with maximum possible air.
  6. Hold the breath for at least 3 seconds. Now exhaling, gently press the center of your Spine towards the ceiling and press firmly with your hands. Turn your Head inward and look at the distance between your knees. Make sure not to bend the hand.
  7. Now turn your head backward and repeat this process.
  8. Repeat this Pose 10–20 times.

Steps in Video

Get to know How to Do Cat Yoga Pose (Marjariasana) in Detail with the given below Video. The Respected Creator of the Video Deserves appreciation as all the Steps have been shown in detail which can help you a lot to know about How to do Cat Pose (Marjariasana)?

Cat Pose (Marjariasana) in Yoga

Benefits of Cat Pose in Yoga

  • Make the Spine Flexible: We know that Cat Pose Yoga is a forward and backward yoga posture that causes stretching on your Spine. This stretch helps your spine to become more flexible. In addition, this Yoga Pose helps to spread the spine and also helps to strengthen.
  • Improves digestion: By doing Cat Pose Yoga, your abdominal muscles also stretch which gives a good massage to all the abdominal organs, this massage stimulates the abdominal organs which help to improve Digestion.
  • Beneficial for Blood Circulation: The person doing Cat Pose has to take long and deep breaths, which causes the lungs to spread well. Due to this, Oxygen is added in the whole body which improves Blood Circulation.
  • Reduce Belly Fat: To do Cat Yoga Pose, you have to pull your navel inward which helps in reducing unnecessary fat from your stomach in the long run, this will reduce your Belly Fat. This Yoga Posture helps to tone the stomach slowly but surely.
  • Relieves stress: Cat Pose (Marjariasana) helps a lot in relieving stress, this posture calms the mind and provides mental peace.
  • Strengthen Arms: Doing this Yoga Pose will strengthen both your shoulders and wrists.
  • Relieves Menstrual Cramps: This Yoga Posture is useful in relieving menstrual cramps as it massages the Female Reproductive system.

Cautions

  1. People with neck injuries should not try this Cat Yoga Pose.
  2. Do not try to push yourself beyond your comfort Level.
  3. People suffering from Back or Knee pain should also avoid this Cat Pose.
  4. Women don't Practise Cat Pose (Marjariasana) during pregnancy.
  5. If you are suffering from a Head Injury, make sure you keep your head in line with your torso.

FAQ (Frequently Asked Questions)

  1. What is Cat Pose (Marjariasana)?

    Marjariasana is a Sanskrit word of Cat Pose or we can say that Cat Pose is also known as Marjariasana in the Sanskrit Language. The meaning of Marjariasana is Marjari- Cat; Asana- Pose. It is one of the most easiest Yoga Pose for Beginners. It is also known as Bidalasana in Sanskrit. The Regular Exercise of Marjariasana (Cat Pose) makes the body healthy and fit. This Yoga Posture is called Cat Pose because after sitting in this Yoga Posture, our body becomes exactly like a Cat.

  2. How to do Cat Pose (Marjariasana)?

    Follow These Steps to Learn How to Do Cat Pose (Marjariasana):
    1) You first Sit on both your knees by laying a Yoga Mat on the Floor. You can also sit in the Thunderbolt Pose (Vajrasana) to do this Asana.
    2) Lean in the forward direction. Place the hands down with the palms on the floor and keep the fingers facing forward.
    3) Keep hands in a line with knees. Keep arms and thighs perpendicular to the floor. This is the starting position.
    4) Take a deep breath in and lift the Head upward with the downward tension on the spine, so that the back can change into a concave shape.
    5) Expand the Abdomen as much as possible without forcing, filling the lungs with maximum possible air.
    6) Hold the breath for at least 3 seconds. Now exhaling, gently press the center of your Spine towards the ceiling and press firmly with your hands. Turn your Head inward and look at the distance between your knees. Make sure not to bend the hand.
    7) Now turn your head backward and repeat this process.
    8) Repeat this Pose 10–20 times.

  3. What are the Benefits of Cat Pose (Marjariasana)?

    The Main Cat Pose (Marjariasana) Yoga Benefits are:
    1) Makes the Back and Spine flexible.
    2) Strengthens Shoulders and Wrists.
    3) Massages the Glands of the Digestive System.
    4) Improves Digestion Process.
    5) The stomach becomes Curvy.
    6) Improves Blood Circulation of the Body.
    7) Calms the Mind and provides Stress Relief.
    8) Helps to Reduce Belly Fat.
    9) Relieves Menstrual Cramps in Women.

  4. Is Cat Pose Good for Sciatica?

    Cat Pose is a very Effective Yoga Pose for a Yogi but If You have a problem of Sciatica, then Child's Pose is Recommended best for Sciatica. You can also Try Downward-Facing Dog Pose, Cobra Pose, Half Moon Pose, and Locust Pose in Yoga to get relief from Sciatica.

  5. What does Cat Pose Stretch?

    Cat Pose Stretches Your Spine, Abdominal Muscles and gives a good Massage to all Abdominal Organs which helps to Improve Your Digestion. Due to Cat Pose in Yoga, Spine becomes Flexible as it highly Stretches the Back and Spine.

  6. What Cat Pose is Good for?

    With the help of this Cat Pose, the Spine and Back Muscles remain Flexible which bends forward and bends backward, making your back need full speed. In this way, your vertebrae become flexible, and the motion in your cervical, thoracic, and lumbar spine releases all those tensions. This Yoga Posture is useful in relieving menstrual cramps as it massages the Female Reproductive system, Cat Pose has many other benefits as well.