CAT POSE

Marjaryasana

Marjari=Cat

Steps

1.  On the inhale, lift your chin and tailbone up, arching the spine.  You are making a saddle in your back.

2.  As you exhale, round your spine, lifting your navel up while moving your head and tail bone down.

3.  Repeat several times.  On your last repetition, inhale and maintain the arch or concave spine.  Hold and breathe.  Draw your shoulders down from the earlobes, keeping your shoulders straight.

4.  Exhale as you round the spine with your head and tail down.  Hold here and breathe.  Separate the shoulder blades.

5.  The head is hanging with the neck relaxed. Facial muscles and the throat are soft and passive.  When you are ready to release, inhale the breath and return to neutral.

Variations:

None

Benefits

Creates flexibility in the pelvis and spine; Builds strength in the arms; Moves prana through the spine.

Contraindications

Knee or wrist injury