Yoga has become an essential part of fitness and has several benefits. It not only helps you keep in good shape but also maintains your mental well-being. One such asana that can promote your overall well-being is marjariasana (cat-cow pose). This pose combines gentle movements with conscious breathing, promoting flexibility, strength, and mental relaxation. In this article, we list the benefits of this pose and how you can perform it.
Health Benefits of Marjariasana
Spinal Flexibility and Mobility
If you are someone who spends long hours sitting, you should at least spare 10 minutes to do this asana. It is known for its ability to enhance spinal flexibility and mobility, thus promoting a healthy range of motion.
Stress Relief and Relaxation
Stress has become a common problem in people of all ages. Practising marjariasana can help you induce a state of deep relaxation. It helps relax your mind and massage the abdominal organs, which can help release tension and anxiety.
Improved Posture
If you are looking for exercises that can help in improving your posture, make sure to add marjariasana to your list. Practising this asana regularly can help correct rounded shoulders, and hunched back, and improve overall posture. As the pose strengthens the muscles supporting the spine, it contributes to a more upright and naturally aligned posture.
Also Read: Yoga For Posture: 4 Exercises To Straighten Up Drooping Shoulders
Enhanced Coordination and Balance
The fluid movement between the cat and cow positions challenges and improves coordination. As you transition between the two poses, various muscle groups are engaged, including the core, shoulders, and hips. This engagement enhances overall body awareness and balance, fostering a sense of unity between mind and body.
Stimulation of Abdominal Organs
Marjariasana involves controlled contraction and release of the abdominal muscles. This movement stimulates the abdominal organs, promoting digestive health and the efficient elimination of toxins. The pose is particularly beneficial for individuals struggling with digestive issues or seeking to maintain a healthy digestive system.
How to Perform Marjariasana
Starting Position
Start with a tabletop position i.e by placing yourself on your hands and knees. Ensure that your wrists are directly beneath your shoulders and your knees beneath your hips. Maintain a neutral spine.
Cat Pose
Inhale deeply, arching your back toward the ceiling. Drop your belly toward the floor, lifting your tailbone. Allow your head to gently lift, creating a concave shape with your spine.
Cow Pose
Exhale slowly as you transition into the Cow Pose. Lower your belly towards the floor, lifting your head and tailbone toward the ceiling. Your spine should now be in a gentle convex shape.
Also Read: Yoga To Combat Burnout: Here Are 6 Yoga Poses That Can Help
Repeat
Continue flowing between Cat and Cow Poses, coordinating your breath with the movements. Repeat for 10-15 cycles or as feels comfortable.
Focus on Breathing
Inhale deeply during the arching (cat) phase, and exhale slowly during the rounding (cow) phase.
Modifications
If you have wrist issues, you can perform this pose on fists or use a padded surface to alleviate discomfort. Additionally, if you experience neck problems, keep your gaze toward the floor to avoid straining your neck.
[Disclaimer: The information in this article is for informational purposes only, hence, we advise you to consult your expert before starting any exercise regimen, especially if you are dealing with any injury.]