Over-arching benefits

Marjariasana helps relax the spine, neck and shoulders

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Marjariasana (Cat pose) rejuvenates the spinal column vertebrae to vertebrae and helps mobilise even the stiffest back.


1. Get down on the floor on your hands and knees. Make sure the distance between your hands and knees is the length of your back, and the distance between your hands is the width of your shoulders. Your fingers should be facing forwards. Knees should be hip-width apart.

2. Inhale deeply, expanding the abdomen, as you raise your chin and simultaneously arch your back. You should feel a stretch from the tip of the chin to the pelvis. Hold your breath for a few seconds.

3. Exhale completely as you lower your chin to your chest and simultaneously hunch your back, pulling the stomach in to the spine. You should feel a stretch along the entire length of the spine. Hold your breath for a few seconds after exhaling. Be careful not to hunch your shoulders.

Repeat 5-10 slow rounds.



• It improves flexibility and releases tension in the spine, neck and shoulders.

• It increases the synovial fluid in the discs between the vertebrae, providing protection to the vertebral column.

• It strengthens the abdominal muscles which support the spine.


Caution: Though these postures are easy to practise and can be done by all at home, as with all exercise, it’s advisable to consult a doctor before starting them.

For more information, log on to www.artisticyoga.com