What is Marjariasana (Cat Stretch Pose) – Health Benefits & Precautions

Regular yoga improves body awareness, relaxes the mind, centres attention, and ensures mental clarity. Yoga asanas like Marjariasana or cat stretch pose offer immense benefits to unite the body and mind. In addition, one of the major benefits of Marjariasana is that this pose targets the spine and the lower abdomen to release the muscle tension. 

Read on to know more about this yoga pose.

Marjariasana is a core yoga posture that incorporates an excellent feline stretch in a daily workout session. It is derived from the Sanskrit word “marjari”, meaning cat and “asana”, meaning pose.

This breath-synchronised yoga pose engages the muscles of the spine, upper back, lower back, lower traps, lats, neck, shoulders, wrists and upper traps. Further, it belongs to the forward and back bends and warm-up categories.

Performing Marjariasana or cat stretch pose every day has the following health benefits:

1. Increases Flexibility

This beginners’ yoga posture potentially increases the flexibility of the muscles, enabling you to perform more complex yoga asanas. In addition, you can perform Marjariasana to warm up your body for the workout session gently.

2. Strengthens the Pelvic Region

The cat stretch pose targets your back, hips, and abdomen to improve flexibility as well as relieve muscle tension in the pelvic region.

3. Relieves Menstrual Cramps

Marjariasana is a type of a prenatal yoga pose which is also beneficial for the relief of menstrual pain. Regular practice also acts as a panacea against leucorrhoea which women experience during puberty.

4. Strengthens the Spine

Cat stretch pose is an effective option if you are suffering from a rigid spine or chronic back or neck ache. Practising this yoga pose with proper breathing elongates and strengthens the spine. This helps loosen up the spine and thus improves blood flow in it.

5. Relaxes Mind

The cat stretch posture reduces stress and calms the mind. It is a spiritual practice that opens the “anahata” chakra (heart). Additionally, this posture improves blood circulation, oxygen and vital nutrients circulation to the brain to boost coordination, focus and mental stability.

6. Protects Against Reproductive Disorders

It helps tone the reproductive organs in women to eliminate any complications. Further, the cat stretch pose nourishes the reproductive organs and supports more weight as the pregnancy advances.

7. Tightens Abdominal Muscles Post-pregnancy

As it involves the legs, back, abdomen and hips, it helps reinforce the pelvic muscles and release tension from this region. This encourages the abdomen to maintain its normal shape.

8. Prevents Indigestion

One of the significant benefits of Marjariasana is to improve digestion and overcome constipation. In addition, the posture helps activate the alimentary canal organs to enhance the process.

9. Stimulates Nerves and Organs

The cat stretch pose involves stretching and stimulating nerves leaving the spinal column. Thus you can perform this asana during your daily workout routine to confirm the smooth functioning of your internal organs.

10. Relieves Stress and Anxiety

As your head goes against gravity toward down, Marjariasana improves the blood flow to the brain. This provides sufficient oxygen and vital nutrients that are beneficial in reducing stress and anxiety.

Go through the step-by-step guide below to learn how to perform the pose accurately to utilise the maximum benefits of Marjariasana:

Step 1: Come onto your fours and form a table-like pose. Ensure your back forms the table top and your hands and feet the legs of the table.

Step 2: Place your arms perpendicular to the floor. Your hands must be directed under your shoulders and flat on the floor. 

Step 3: Keep your knees hip-width apart, look straight and inhale.

Step 4: Raise your chin and tilt your head back. For ease, push your navel downward and try to elevate your tailbone. Then, compress your buttocks till you feel a slight tingling sensation.

Step 5: Hold the posture and take long and deep breaths. Next, follow this with a countermovement.

Step 6: Exhale and drop your chin to your chest. Then, try to arch your back up as much as possible and relax your buttocks.

Step 7: Hold this pose for a few seconds and return to the initial table-like posture. Continue it 5 to 6 times as recommended by a professional yoga practitioner.

Though it seems a simple posture, Marjariasana requires precise body positioning, including:

• You need to align your wrists under your shoulders.
• Keep your shoulders broad throughout the asana.
• Your back should be flat and neutral.
• You should align your knees under your hips.
• Inhale while making an arch.
• You must exhale during the round of your spine.
• Ensure that your wrist, elbow, and shoulders are in a straight line and perpendicular to the floor.
• You must distribute your bodyweight uniformly among your hands and knees.

It is crucial to adapt certain precautions to confirm if you are fit to perform Marjariasana. Here are some precautions and contraindications to avoid injury while performing the cat stretch pose:

• Avoid this asana if you are suffering from neck pain, backache and wrist injury.
• If you have knee issues, refrain from performing Marjariasana as this will trigger the pain.
• Stop performing this posture if it is beyond your comfort level.
• If you are pregnant, perform a cat stretch pose under the guidance of an experienced trainer.
• Marjariasana is not recommended if you are suffering from any spinal, abdominal and head injuries.
• You should perform Marjariasana on an empty stomach for maximum benefits. Ensure to have your meal for at least 4-6 hours to have sufficient time for digestion.

If you are a beginner and find it challenging to get the accurate cat stretch pose, try out the following easy modifications:

• Use Your Elbows

If you experience pain in your wrist, alter it with your elbows on the floor and under your shoulders. In this case, ensure to maintain a shoulder-width distance.

• Use a Blanket

You can place a folded blanket under your knees for better comfort if you are suffering from sensitive knees.

• Seek Assistance

You may face difficulty rounding the very top of your upper back. You can ask anyone to lay a hand above and between your shoulder blades to activate the area.

• Modify Your Neck Posture

If looking towards the ceiling hurts your neck, look forward only while inhaling.

Nonetheless, before improvising this posture, you must consult with a professional or a physician. They will let you understand if these changes can help you reap the full benefits of Marjariasana. Nevertheless, the above article consists of every other detail that you need to know while practising the Marjariasana.