Cat Stretch Pose

Marjariasana

• Assume Table Position.
• Raise the head and lower the spine to concave the middle back.
• Simultaneously lift the tailbone.
• Expand the abdomen, open the chest, fill the lungs and stretch the whole front body.
• Hold for a few seconds the lower the head and arch the back drawing the belly button towards the spine.
• Simultaneously tuck the tailbone under the hips.
• Contract the abdomen releasing all the oxygen.
• Practice 5-10 upwards and downwards movements.

Breathing

• Inhale to raise the head, open the chest and expand the abdomen down.
• Exhale while lowering the head and rounding the spine up.

Awareness

• Flexion of the spine, from top to bottom.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Benefits

• Improves flexibility of the neck, shoulders and spine.
• Gently tones the female reproductive system.

Practice note

• Keep the elbows, arms and knees vertical throughout the practice.