Asana: Pose
Gomarjariyasana at a Glance
This asana is also known as the cat pose, which stimulates the Anahata chakra, which is responsible for energy flow and brings, self-love, and loving-kindness to others. This asana may be very simple but very powerful requires proper physical alignment and is usually done with the cow pose as the flowing sequence. This pose is part of the restorative and women’s yoga sequences. Marjaryasana is a core asana that is one of the most fundamental poses in many schools of yoga.
Benefits:
- It can release tension and reduce stiffness in your back.
- If practiced regularly helps your spine to be more flexible, makes you stress-free, and helps with lower back pain.
- This gentle motion of the yoga pose can help, reduce stress, and enhance body awareness.
- Cat Pose can help in the digestion process by stimulating your abdominal organs and improving blood circulation.
- This is helpful during the PMS or Menstruation.
- It can enhance awareness of your spine’s alignment and promote better posture over time.
Who can do it?
This asana does not demand great fitness or flexibility and can be easily performed by everyone who has normal health. Beginners can do this pose. People with back pain and women experiencing discomfort during their menstruation can do this pose. Children and pregnant women can do this under the guidance of an experienced yoga trainer.
Who should not do it?
People with any neck injury, back shoulder, knee, or wrist injury should avoid doing this pose. People with any recent surgery should avoid doing this pose. Pregnant women during their later stages should avoid if they have any medical concerns. People with high blood pressure or dizziness should avoid doing it.
How to Do Gomarjariyasana?
Follow the Step-by-Step Instructions
- This is a beginner-level pose, seems to be simple but is used as a therapeutic and restorative yoga sequence.
- Come to the tabletop pose by placing your hands- shoulder distance and knees at hip distance on the ground, and align the wrists under the shoulders and knees under the hips.
- Inhale and arch your back then lift your head and tailbone and keep your neck long – as a cow stretching.
- Exhale and round your back, your chin should be tucked into your chest – like a cat gentle curve and keep your core engaged.
- Repeat this motion for 5 to 10 breaths.
- Feel the flexibility in your spine and extend, which gives a nice stretch to your back.
- To come out of the pose, inhale and return to a neutral spine in Tabletop.
- It is a relaxing pose for beginners as it is very simple and easy to do and has many benefits like improving flexibility, strength, and balance and also relieving stress.
What are the Benefits of Gomarjariyasana?
Marjaryasana, also known as Cat Pose, is a simple and powerful yoga pose that is beneficial for the body and mind.
- It is an easy way to stretch the spine and improve its flexibility. The arch and curve of your back help to strengthen the muscles of the spine, which helps to relieve pain and improve posture.
- Cat pose also strengthens the core muscles, which is important for maintaining good posture and preventing back pain. The engaged core muscles, throughout the pose, help to stabilize the spine and pelvis.
- This is a calming and relaxing yoga pose that helps to support emotional balance. Cat pose also helps to massage the spine and release tension.
- It can help to improve circulation by stimulating the flow of blood and lymph throughout the body.
- Regular practice of cat yoga poses can help to improve your posture and strengthen the muscles of the back and neck. Regular practice of cat pose can help to align the spine and pelvis.
- Cat pose gives a gentle massage to the spine and belly organs.
- when you move between Cat Pose and Cow Pose synchronizing your breath and body incites the relaxation response (parasympathetic nervous system) and deactivates your stress response (sympathetic nervous system).
Health Conditions that Might Benefit from Gomarjariyasana
- This simple yoga pose can improve mild to moderate back pain and spinal flexibility.
- The mindful movement with breath calms the nervous system, which helps in reducing stress and anxiety.
- It can help stimulate the lymphatic system by increasing the flow of lymph fluid throughout the body and removing toxins.
- A great warm-up before yoga practice paired with the Cow pose Increases the circulation of spinal fluid.
- This pose can help in digestion and help lessen the discomfort with digestive problems.
- Cat pose can improve joint mobility and reduce stiffness, which is beneficial for those with arthritis.
- Practicing this cat yoga pose can increase awareness of spinal alignment and correct poor posture habits.
- This pose can be a relief to menstrual cramps and discomfort.
Safety and Precautions
- Before attempting consult your healthcare professional if you have a history of back or neck injuries.
- Practice the Cat pose gently and within your comfort.
- Don’t force your movements or overstretch to prevent strain or discomfort.
- Breathe throughout the movement of the pose.
Common Mistakes
- It may seem to be a simple pose but may end in harming yourself.
- Keep your core engaged.
- Avoid straining your back.
- Avoid arching or rounding the back too much.
- Not breathing properly and evenly while performing the yoga pose.
- Keep your shoulders away from the ears.
- Keep the process slow and relaxing.
Tips for Gomarjariyasana
- Start slowly and gradually, listen to your body.
- Modify the pose as needed, use a folded blanket under your knees.
- Move slowly and consciously and pay attention to any sensation in your spine.
- Focus on your breath.
- If you feel any pain, stop the pose, and consult with your yoga instructor.
- Do this pose with the flow sequence of cat-cow.
- Do it on an empty stomach.
The Physical Alignment Principles for Gomarjariyasana
- The spine should be elongated.
- Knees should be hip-width distance.
- Tuck your tailbone.
- Feet hip-width distance and draw the shoulder blades away from one another.
- Palm on the floor, Spread your finger and push against the floor.
- Head down and chin to the chest.
- Upper back is round and stretch your back.
- Stretch your neck.
- Hips should be over your knees.
- Tuck your navel to the spine.
- Avoid arching or rounding the back too much.
Gomarjariyasana and Breath
Breath is an important part of Marjaryasana or Cat Pose. Connection of the breath with Marjaryasana, can deepen the pose and make it more beneficial for your body and mind. Sync your breath and movement like a dance that eases your body.
Focus on your breath, the energy flows through your body which can help you quiet your mind and improve your focus. Deep breathing helps to reduce stress and anxiety and increases energy levels. The gentle forward and backbends of the pose can help relax your body.
Gomarjariyasana and Variations
- Supported Cat Pose: This is for people with wrist pain.
- Cat-Cow Pose: It’s the most common variation of Marjaryasana.
- Warrior 2 Pose: This more advanced pose variation that combines Marjaryasana with Warrior 2 Pose.
- Seated cat-cow yoga pose.
- Wide-Legged Cat Pose: Variation who want to challenge their balance.
Take Away
In summary, Cat Pose (Marjaryasana) can be a perfect and powerful, yet gentle and simple calming yoga pose, which changes between arching your back like a cow and rounding it like a cat. It’s like a breath and dance working together for your spine and your body parts. Moving with your breath, inhaling
to arch, and exhaling to round. The gentle flow improves spinal flexibility, reduces stress, and enhances your mind-body connection. It’s an easy practice that helps balance, relaxation, and soothes your body and mind.
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