Marjariasana (Cat pose)

Sequence:

• Get down on all fours with your palms and knees on the floor and the back straightened out, forming a table top.
• Keep your knees right below the hips.
• Straighten your arms, so that the wrist, elbow and shoulder are in one straight line.
• Keep your head in the center. Do not let the head hang down.
• Fix your gaze on the floor.
• Inhale.
• Exhale and raise your spine so that it forms an arc.
• Make sure your knees and shoulders are in position.
• Bring your head down.
• Inhale and bring the spine down to assume table top position.
• Repeat 10- 12 times.

Benefits:

• Brings flexibility to the spine
• Strengthens wrists and shoulders
• Massages the digestive organs and improves digestion
• Tones the abdomen
• Improves digestion
• Relaxes the mind
• Improves blood circulation

Caution:  People with neck injury should avoid this pose.

It is better to combine Cat Pose with Cow pose for inhalation.