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In this year-long Rediff.com Get Fit With Yoga series, rediffGURU Pushpa R will teach you how to do a different yoga asana every week.
As the number of asanas increase, she will also create an exercise schedule for you.
To learn about the asanas from the earlier weeks, please click HERE.
This week, let's learn to do Marjariasana aka The Cat-Cow Stretch.
Asana 8: Marjariasana, awaken your spine, revitalise your body.
What if you could release tension, improve flexibility and energise your entire body with just one simple movement?
Marjariasana, the Cat-Cow Pose, is a fundamental yet powerful yoga asana that nurtures the spine, boosts circulation and calms the mind.
How to do the Marjariasana
Start on all fours: Get down on your hands and knees. Make sure your wrists are in line with your shoulders and your knees with your hips.
Inhale: Lift your head and arch your back. Curve your spine upwards and push your tailbone downwards (Cow Pose).
Exhale: Tuck your chin and draw your navel toward your spine, creating a deep arch in your back (Cat Pose).
Synchronise breath with movement: Repeat this flow eight to 10 times, moving slowly and mindfully.
Benefits of Marjariasana
Special instructions
Who should avoid?
If you have severe wrist, knee or spinal injuries, please modify or skip this pose.
Variations
Older adults: Perform seated cat-cow stretches instead of going on all fours.
Kids: Make it fun by adding a playful 'meow' and 'moo' sound as per the pose.
Pregnant women: Keep the movement gentle and avoid excessive backbending.
Pushpa R, founder of Radiant Yoga Vibes, is an expert in yoga, meditation and mindfulness. She holds a master's degree in yoga for human excellence.
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