Marjariasana – Cat pose

Post By: Published on: November 24, 2016 Reading time: 2 minutes

School of Yoga explains marjariasanacat pose

Majriasana technique:


Marjariasana – Cat pose

  • Sthithi (starting position) – sit in vajrasana.
  • Kneel upright, hands to the side.
  • Lean forward on all fours.
  • Place hands on the floor such that hands are level with and below the shoulders.
  • The knees, buttocks, shoulders and hands should be in one line and perpendicular to the floor to form a square. Inhale.
  • Exhale while raising the head and bend the spine so that the back bends towards the floor.
  • The drishti at this point is oordhva drishti (gaze into space).
  • Exhale till you feel the anus contract. Hold for 10 counts.
  • Inhale and come back to sthithi position.
  • Exhale while lowering the head and stretching the spine upward. Let the head between the hands, facing the thighs.
  • The drishti at this point is nabhigre drishti (gaze into the navel).


    Marjariasana – Cat pose

  • At completion of exhalation, contract the abdomen towards the spine and perform moola bandha (sucking of the anus into the body).
  • Hold for 3-10 counts.
  • Inhale and relax. Come to sthithi position.
  • Perform 2-5 rounds

Marjariasana Benefits 

  • This asana energises the lower chakrasmooladhara, svadhishtana and manipura.
  • Majariasana improves the flexibility of the spine – the neck, shoulders, back and hips.
  • This asana tones up the sympathetic and parasympathetic nervous system.
  • The movement of the lumbar region of the spine tones the reproductive system.
  • Finally, energising of the mooladhara and svadhishtana chakras results in control over one’s sense of security and ability to interact with the environment in a balanced manner.

Marjariasana contraindications 

  • Consult a physician before performing marjariasana if you have back problems or arthritis.
  • Do not perform this asana during menstruation or pregnancy.
  • If one has high BP, cervical spondylitis, hernia or renal disease etc., this asana should be avoided.

Some noteworthy points on Marjariasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Vajrasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi

  • Do not relax the abdomen. It can cause abdominal discomfort.
  • Keep knees together and straight for maximum benefit.
  • The subsidiary benefits of this asana are increased flexibility of the ankles, knees, hips and lower back.
  • Do not bend the arms at the elbows. Keep the arms and thighs straight throughout.

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