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While all Yoga Asanas offer some benefits but there are few Asanas which score higher in terms of the advantages that they have to offer. The Marjari Asana or Cat Stretch also known as Bitil Asana or Cow Stretch is one of them. Incorporating this yoga posture into your regular yoga practice can offer immense benefits.
Cat and cow are two poses that are often paired to create a gentle flow. It is an ideal sequence for kids as it is simple, safe and fun. Of course, it is also very beneficial for adults. It is a great pose if you spend lots of time at your desk as it releases tension in the neck and upper back.
Cat and Cow pose is often used as a warm up at the beginning of yoga session. It is a wonderful way to stretch and lubricate the spine. It helps to bring you into the rhythm of your breath. It is also very calming which makes it a nice addition to the end of a practice or before heading to bed at night. Cat-Cow sequence is very accessible, available to almost everyone.
TECNIQUE
Practicing this yoga asana is not as difficult as it may seem to be.
This Asana can essentially be divided into three phases i. e . neutral spine, cow pose and cat pose. Each of these phases entails a couple of steps.
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| Marjari Asana |
You usually begin in a Table Pose with the spine neutral.
Come to your hands and knees to move into Table pose. Hands are beneath the shoulders with fingers spread wide. Knees are below the hips. Take a few easy breaths here.
Bring your wrists below the shoulders and the knees exactly below the hips.
Visualize your spine as a straight line that joins the head and the hips. Think of this line joining your crown and extending till your tail bone.
The neck should be thought of as a natural extension of the spine.
For cow pose curl your toes and make sure that they are below the feet.
Drop your belly. Try to keep it as loose as possible.
Now lift up your head and gaze at the ceiling.
If you are unable to lift your head up completely, then partial lifting of your head will also serve the purpose.
On an inhalation, bring your heart forward, look up and allow your belly to sink, creating a gentle arch.
Try to feel the movement in your pelvis as you lift your sitting bones back.
Stay connected to your core and engage the muscles so that you do not over arch or “fall” into a pose which can be uncomfortable for your lower back.Keep your shoulders moving away from your ears to open your chest and lengthen the spine.
Hold the breath momentarily in cow.
Slowly begin to exhale, rounding your back in the opposite direction.
Look towards your belly and tuck your pelvis. Bring the belly button towards the spine expelling all of the air from your lungs.
Allow your head to hang freely and feel your ribs lift.
Inhale as you lower the belly returning to Cow. Repeat the sequence about 5 times.
When you move, make sure that you move from the tailbone first. This will ensure that your neck is the last body part to move.
For Cat Pose exhale and release the top of the feet to the floor.
Keep your spine rounded.
Drop your head. Make sure that your head is hanging lose and not stiff.
Hold the breath momentarily in cat.
Slow down your movements to coordinate your breath with the flow.
Don’t stress or strain in either direction.
Maintain the alignment of the hands-shoulders and knees-hips in order to create a stable base.
Now try to gaze at your navel. Even if you cant gaze exactly at the navel, set your eyes on the surrounding area.
There are no specific set of precautions or contraindications for this Asana. However, since the difficulty level involved in this Asana is medium therefore it is suggested to be a little careful.
Do not push your body. Stop in case you feel uncomfortable or you think you cannot complete the Asana. You can also make some modifications to suit your needs.
Throughout the sequence, try not to let your weight drop into you wrists. Keep the hands active by pressing into the tips of your fingers to activate the muscles of the hands and shoulders.
BENEFITS
This Asana stretches the spine.
It releases the muscles of the neck and upper back.
It also increases mobility in the pelvis.
This Asana creates space in the shoulder joints, hips and lower back.
This Asana can be practiced by anyone regardless of age, flexibility or strength.
It has great calming effects and reduces stress and anxiety.
This Asana also massages the digestive system.
This Asana helps to clean up emotional debris that we accumulate in our gut region.
This Asana provides flexibility as it enables you to stretch the entire body, which helps enhance the overall flexibility levels.
This Asana also help improve abdominal strength.
Regular practice of the cat cow stretch can also help prevent back pain.
