Monday - Saturday 06:30am-8:00pm


Steps to perform Marjariasana

  • 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.
  • 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.
  • Look straight ahead.
  • As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks.
  • Hold the Cat pose and take long, deep breaths.
  • Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
  • Hold this pose for a few seconds before you return to the initial table-like stage.
  • Continue five or six rounds before you come out of this yoga posture.
  • When you do the movement slowly and gracefully, its effect is more powerful and meditative.



  • 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.



  • Please practice marjariasana in expert guidance or consult a doctor if you are suffering from any abdominal, back or neck problem.