Benefits of Marjariasana (Cat Pose Yoga) and How to Do It

Marjariasana, also known as the Cat Pose, is a foundational yoga asana that offers numerous benefits for the body and mind. It is commonly practiced as part of the Cat-Cow sequence (Bitilasana and Marjariasana), making it accessible to yoga practitioners of all levels. This pose helps improve spinal flexibility, strengthen core muscles, and enhance overall well-being. By integrating the Cat-Cow sequence into your regular yoga routine, you can enjoy its transformative effects. Let’s explore the key benefits of this pose and learn how to practice it correctly.

How To Do It?

Marjariasana is a simple yet effective yoga asana. To practise this pose correctly and safely, follow these steps:

1. Start on your hands and knees in a tabletop position, ensuring the knees are directly under the hips and the wrists are directly under the shoulders, fingers spread wide.
2. Keep your back neutral, neck relaxed, and gaze down at the floor.
3. Inhale deeply (for Cow Pose/Bitilasana): As you do so, gently drop your belly towards the mat while lifting your chest and tailbone up, allowing your head to look forward or slightly up.
4. Exhale slowly (for Cat Pose/Marjariasana): Draw your navel toward your spine, rounding your back towards the ceiling. Tuck your chin to your chest, and let your head and tailbone point downwards, arching your back like a stretching cat.
5. Hold the Cat Pose for a few seconds, feel the stretch along your back and spine, and continue to take deep, controlled breaths.
6. Inhale and return to the starting neutral tabletop position or transition gently into Cow Pose for a flow. Repeat this cat-cow movement four to six times, synchronising breath with the spinal movement for maximum benefit.

Benefits of the Cat-Cow Sequence (Marjariasana and Bitilasana)

The Cat-Cow sequence is a fundamental yoga practice that may offer numerous physical and mental health benefits. Let us explore the various benefits of this sequence in detail.

1. Relief from Primary Dysmenorrhoea

For women experiencing primary dysmenorrhoea (menstrual cramps), practice of the Cat and Fish poses has shown potential in reducing pain intensity and associated symptoms [3]. This gentle movement may softly massage the abdominal organs and tone the female reproductive system, which could potentially help to alleviate menstrual discomfort.

2. Improved Respiratory Function

While yoga does not directly manage asthma, it may contribute to better respiratory function by strengthening the supportive muscles of the back and abdomen [1]. The pose may enhance spinal flexibility, which can aid in better lung expansion and breathing capacity. The synchronised breath practice in the Cat-Cow sequence promotes deeper and more controlled breathing, which is beneficial for overall lung health.

3. Relief from Chronic Low Back Pain

Individuals experiencing low back pain can find relief through the practice of yoga, including poses like Marjariasana [2], [4]. The dynamic movement of the spine in this pose may help stretch and strengthen the back muscles, particularly the extensor muscles. Consistent practice improves spinal flexibility and can help reduce tension and discomfort in the lower back [4].

4. Enhanced Digestive Function

The Cat-Cow movement offers several benefits for the digestive system. The gentle arching and rounding actions of the spine massage the abdominal organs, which may help to stimulate the peristaltic action of the intestines. This pose is traditionally believed to relieve gas, bloating, and constipation and may improve overall digestion by stimulating the organs of the alimentary canal.

5. Improved Posture

Regular practice of this sequence may help correct postural imbalances by strengthening the muscles that support the spine and pelvis. It encourages proper alignment and spinal extension, counteracting the adverse effects of prolonged sitting and slouching. The movement helps to lengthen and realign the spine, opens up the chest and shoulders, and improves overall posture.

6. Enhanced Blood Circulation

The dynamic movement of the spine in Marjariasana stimulates blood flow to the muscles, tissues, and organs, enhancing their function. This pose helps deliver oxygen and nutrients to the cells while removing metabolic waste products, contributing to overall health and vitality.

7. Reduced Stress and Anxiety

The synchronised breathing and spinal movements have a meditative effect, calming the mind and relieving stress. This rhythmic movement, which incorporates breath control (Pranayama principles), is known to activate the parasympathetic nervous system, helping to reduce anxiety and promote mental clarity.

8. Other Benefits

In addition to its specific benefits, the Cat-Cow sequence offers several other advantages:

• Increases Flexibility: Enhances flexibility in the spine, neck, and shoulders.
• Strengthens Core Muscles: Engages and tones the deep core muscles, including the transverse abdominis and pelvic floor muscles.
• Boosts Energy: Increases energy levels and vitality through improved circulation and oxygenation.

Risks and Contraindications

Tone and Balance of Discussion Adjustment:

While the Cat-Cow sequence is generally a safe and beneficial yoga practice, it is important to be aware of certain risks and contraindications.

Individuals with severe or chronic spinal conditions, such as disc herniation, spinal stenosis, or acute low back pain, should consult a physician or physical therapist before practicing this pose. Those who have recently had abdominal surgery should also avoid or modify the pose. People experiencing uncontrolled high blood pressure, migraines, vertigo, or sharp pain in the chest, rib cage, or abdomen should practice the pose slowly and cautiously. Additionally, people with wrist, arm, shoulder, or knee injuries, as well as those with spinal or neck injuries, should either avoid the pose or seek guidance from a Certified Yoga Instructor or healthcare professional. Pregnant women should skip the pose during the first trimester and modify it in later trimesters (e.g., widening the knees to accommodate the belly) to avoid deep backbends.

Conclusion

Incorporating the Cat-Cow sequence (Marjariasana and Bitilasana) into your regular yoga practice can offer a wide range of physical and mental health benefits. This versatile asana improves spinal flexibility, releases tension in the back muscles, stimulates abdominal organs, tones core muscles, and enhances posture. By practising this sequence mindfully and regularly, you can experience improved mobility, strengthened back and shoulders, and a calmer mind.

Frequently Asked Questions

What is the meaning of Marjariasana?

Marjariasana, derived from Sanskrit, means “cat pose”, with ‘Marjari’ meaning “cat” and ‘asana’ meaning “posture” or “seat”.

What are the benefits of Marjariasana?

Marjariasana may help improve spinal flexibility, strengthen the spine and core muscles, enhance digestion, relieve stress and anxiety, improve posture, may help tone reproductive organs, boost energy, and promote mindfulness.

How does one perform Marjariasana?

Start in a tabletop position with hands and knees aligned. Exhale, arch your spine towards the ceiling (Cat Pose), and lower your head. Inhale, move into Cow Pose, then return to the starting position. Repeat 5-6 times, keeping arms and thighs vertical.

Why is Marjariasana called the cat and cow pose?

Marjariasana (Cat Pose) is often paired with Bitilasana (Cow Pose), forming the “cat-cow” sequence, due to the resemblance of the dynamic movements to those of a cat and a cow stretching.

Who should avoid practising Marjariasana?

Individuals with acute, severe injuries to the hand, head, neck, knee, or back, or those with uncontrolled high blood pressure should avoid practising Marjariasana or seek advice from a medical professional.

What precautions should be taken while practising Marjariasana?

Precautions include avoiding the pose if you have neck injuries, severe headaches, or uncontrolled high blood pressure. Practice cautiously under guidance if you have wrist, shoulder, or back injuries to ensure proper alignment and safety.

References

[1] Batool, S. F., Noushad, S., & Ahmed, S. (2021). A proposed study using psychophysiological biomarkers to evaluate the effectiveness of cat-cow yoga exercise to reduce chronic musculoskeletal low Back Pain. Annals of Psychophysiology, 8(2), 112–119. http://annalsofpsychophysiology.com/ojs/index.php/aop/article/view/112-119

[2] Rakhshaee, Z. (2011). Effect of three yoga poses (cobra, cat and fish poses) in women with primary dysmenorrhea: a randomised clinical trial. Journal of Pediatric and Adolescent Gynecology, 24(4), 192–196. https://pubmed.ncbi.nlm.nih.gov/21514190/

[3] Wang, M.-Y., Greendale, G. A., Kazadi, L., & Salem, G. J. (2012). Yoga improves upper-extremity function and scapular posturing in persons with hyperkyphosis. Journal of Yoga & Physical Therapy, 2(3), 117. https://pmc.ncbi.nlm.nih.gov/articles/PMC3965199/

[4] Wieland, L. S., Skoetz, N., Pilkington, K., Harbin, S., Vempati, R., & Berman, B. M. (2022). Yoga for chronic non-specific low back pain. Cochrane Database of Systematic Reviews, 11(11), CD010671. https://pmc.ncbi.nlm.nih.gov/articles/PMC9673466/