Sunday, 25 September 2011

Marjari Asana - The Cat Pose

"Marjari" means 'cat' in Sanskrit.


  1. Get down on all fours with your palms and knees on the floor and the back straightened out, forming a table top.
  2. Keep your knees right below the hips.
  3. Straighten your arms, so that the wrist, elbow and shoulder are in one straight line.
  4. Keep your head in the center. Do not let the head hang down.
  5. Fix your gaze on the floor.
  6. Inhale.
  7. Exhale and raise your spine so that it forms an arc.
  8. Make sure your knees and shoulders are in position.
  9. Bring your head down.
  10. Inhale and bring the spine down to assume table top position.
  11. Repeat 10- 12 times.
Note: It is better to combine Cat Pose with Cow pose for inhalation.


  • People with neck injury should avoid this pose.


  • The spinal cord is stretched and gets massaged.
  • The abdominal organs benefit from this pose.
  • Practice of Cat pose helps reduce stress.


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