The cat pose, also known as marjaryasana, is a beneficial yoga posture for your mind and body. Yoga practitioners typically incorporate the cat pose into a series of flowing poses, known as a vinyasa, that can help to stretch, strengthen and elongate your spine. Consult your doctor before beginning a yoga program.
The Pose
The cat pose is a deceptively simple yoga pose. To perform this pose, come on to your hands and knees. Place your hands in line with your shoulders and your knees under your hips. Keep your head in a relaxed, neutral position with your eyes looking down. Inhale, and when you exhale, press into your hands and round your spine. Look towards the floor, but don't crunch your neck or shoulders forward. Inhale, and return to a neutral spine.
Modified Cat Pose
If you're pregnant or have spine issues, you can perform a modified version of this pose. Start on your hands and knees. Inhale, and lift one leg straight behind you, looking up with your head. Exhale, and lower the leg. Inhale, and perform the pose on the opposite leg. Raising your leg relieves pressure on your lower back and spine.
Cat-Cow Vinyasa
The cat-cow vinyasa combines two poses into a flowing series to help develop breath awareness, improve spine flexibility and stretch the entire spine and shoulder area, according to authors Kelley MacAulay and Bobbie Kalman in their book, "Yoga in Action." After performing the cat pose, inhale, and drop your belly and chest to the floor, arching your back. Tilt your tailbone up so that your lower back is curved. Look up at the ceiling. Inhale and exhale, then return to cat pose. Repeat this series of flowing postures for several rounds, ending with a neutral spine.
Benefits
According to Yoga Journal, cat pose alleviates stress, helps stretch the back of your neck and torso and gently massages your belly and abdominal organs. When combined with cow pose, cat pose can help to develop breath control and awareness, which is one of the most important lessons you can learn from a yoga practice.
Warning
The cat pose is generally not advised for people who have suffered a recent back or neck injury or have acute or chronic neck or back pain. If you have a stiff upper back, it may be difficult for you to round your upper back. You can ask a friend to place a hand in between and above your shoulder blades to help activate this area.
Member Comments