Marjari means cat. In this pose, the flexes and extends in a way that is similar to a cat stretching.
Benefits of Cat Pose
- Lengthens and releases tension and toxins from the spine.
- Strengthens the lower back and abdomen.
- The contact between the palms, knees, shins, and feet allows the practitioner to feel more grounded. This can be helpful in relieving anxiety.
- Kneeling postures should be avoided just following knee surgery if they exacerbates pain in the knees. Using a chip foam block underneath the knees can be helpful for less severe knee pain.
- Start on all fours with your hands underneath your shoulders and your knees directly beneath your hips.
- Feel the weight evenly distributed on your hands.
- Make sure your elbows are not hyper-extended. Rotate your upper arms so that the soft part of the elbows face each other.
- Engage your Bandhas and draw your belly-button in toward your spine, allowing the spine to come into full flexion.
- Feel your pelvic floor muscles engage as you flex the spine. Exhale.
- Inhale as you come back into cat lift, lengthening one vertebra at a time.
- Keep the abdominals engaged each time you extend the spine. Create space between the vertebrae all the way from the crown of your head to your tailbone.
- Do your best to flex predominantly from the lower spine. The thoracic spine rounds as we age while the lower spine tends to become stiffer.
- Release your spine back to neutral while remaining on all fours.