We are all dealing with different kinds of diseases and problems on a regular basis. Stress and anxiety are also seen as common issues these days. And most of us are taking medicines for some of the other health problems on a daily basis. Definitely seeing a doctor and getting medicines is important to provide instant relief. But what about if we incorporate yoga in our daily lives and get rid of such health problems permanently in the long run. Yoga has now become a part of the lifestyle of most people.
With the increasing awareness and health benefits it provides, yoga should be practised on a daily basis. Yoga includes different kinds of asanas or poses which serve different purposes. Whatever health issue one is dealing with there is one kind of asana for every problem. One such asana is the Marjaryasana, also known as the cat pose. It derives its name from the Sanskrit word marjay meaning cat and asana meaning pose. This asana is one of the fundamental asanas of yoga practice. It is a simple yet very effective asana. It also requires a proper understanding of the asana. It is helpful in releasing stress and tension from the mind.
This asana can be performed on its own or can be paired with Bitilasana (cow pose). This asana makes for good warming up pose and is practised as the beginning pose in most yoga sessions. It is easy for beginners to perform and resembles the posture of a cat. Marjayasana should be practised daily with empty stomach early in the morning.
How To Perform Marjaryasana?
The asana involves simple steps but needs proper guidance so that the asana can be performed in the right manner. Performing it in the right way will make it more effective and provide better results. The steps involved in Marjaryasana include-
- To start with, place your hands and knees in a tabletop position. The knees should be kept below the hip and the elbow, wrist and shoulders should be in a line. The head will be at the centre with eyes looking downwards.
- Now, will you exhale, move your spine towards the ceiling with your knees and shoulders aligned. And then release your head towards the floor without forcing the chin to the chest.
- As you inhale, come back to the same position where your hands and knees have formed the tabletop position.
- Hold The pose for 10 seconds and can be repeated 5 to 6 times.
- Modification of the asana- if you have a problem moving your spine towards the ceiling, you can ask for help to lay his or her hand above and between the shoulder blades to stimulate the area.
- Precautions- people suffering from neck injuries should avoid doing the asana. Also people with severe headaches and blood pressure should avoid this asana.
Benefits of Marjariasana
This asana involves simple and easy steps but the alignment and posture are quite essential for generating maximum benefits. Some of the benefits of practising Marjayasna are-
- The asana is beneficial for providing relief from stress and tension. It soothes the mind and calms the body.
- It activates the adrenal glands and organs of the kidney for better functioning of the body.
- It stimulates the nervous system and strengthens the spine and neck.
- The asana is helpful in providing a good stretch to the neck, back, hips and abdomen.
- The asana improves the flexibility of the muscles and lays the foundation for other yoga poses.
- It also helps in relieving menstrual cramps in women. It improves the reproductive system.
- It improves coordination and focus.
- It maintains emotional balance and stability in the mind.
- It improves the posture and boosts confidence.
- The asana stimulates the Swadhisthana chakra in the body which brings out creativity and positivity in mind. If the Swadhisthana chakra is blocked it will lead to depression and anxiety.
- It also helps in increasing the blood flow and oxygen level in the body.