Marjaryasana

Kat Houding | Cat Pose

  • Relaxes the spine

  • Stretches the back, neck & shoulders

Contra-indications:
  • -

GETTING INTO THE POSE
  • From a kneeling position with the hands directly under the shoulders and knees under the hips.

  • Firmly press the instep of the foot into the mat and spread the fingers wide.

  • Exhale: arch the back, chin comes towards the chest, the pelvis tilts and the sitting bones come towards the back of the knees, the back moves upwards.

  • Shoulders away from the ears.

  • Gaze towards the navel.

BREATH
  • Breathe towards the back.

GETTING OUT OF THE POSE
  • Inhale: tilt the pelvis back to a neutral position and straighten the back.


- Or -


  • Exhale and go on to bitilasana for a cat-cow movement.

PREPARATORY POSES
  • -

SUBSEQUENT POSES
REPLACEMENT POSES
  • -