Asana of the week - Cat Pose (Marjariasana)

Marjari = cat

The Cat Pose teaches you to initiate movement from your center 

and to coordinate your movement and breath. These are two of the 

most important themes in asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each pose. This is important because your spine is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. 

How to:

1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
2. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
3. Look straight ahead.
4. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
5. Hold the Cat pose and take long, deep breaths.
6. Follow this by a counter-movement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
7. Hold this pose for a few seconds before you return to the initial table-like stage.
8. Continue five or six rounds before you come out of this yoga posture.

Tip: When you do the movement slowly and gracefully, its effect is more powerful and meditative.

Benefits:

• Brings flexibility to the spine
• Strengthens wrists and shoulders
• Massages the digestive organs and improves digestion
• Tones the abdomen
• Improves digestion
• Relaxes the mind
• Improves blood circulation

Modifications & Variations:

Cat-Cow is a great pose for beginners — there should be no pain and very little discomfort (if any) when performed. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you:
If your wrists hurt, place your forearms on the floor.

Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. This variation is especially useful for women who are pregnant.
If your knee caps hurt, fold your mat or place a firm blanket under your knees.
You can practice this pose throughout your day and while traveling. Sit in a chair (or airplane/bus seat) with your feet flat on the floor. Press your hands against a table, desk, or wall in front of you and perform the same spinal movements as in the regular pose.

Tips:

Practicing Cat-Cow can warm the body and prepare it for many activities. Keep the following information in mind when practicing this sequence:  In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest. Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine.

In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement. Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.

Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.

Find Flow:

Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, or after sitting for a long period. You may notice yourself walking taller throughout the day!