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.