Marjari-Asana (Cat pose)
Start in four point kneeling pose (knees under hips, hands under shoulders) spine in neutral position.
Inhale, while raising the head and depressing the spine into a concave position.
Allow the abdomen to expand, as the lower lungs fill with air.
Exhale, contracting the abdomen, while lowering the head, and curving the spine upwards.
This is one round, perform 5 to 10, aim to slow the breath and movement. Try to keep awareness on synchronizing the breath with the flexion and extension of the entire spine from top of the neck to tip of the tailbone.
Contraindications/Cautions
This asana when performed with care is safe for most people, although anyone feeling pain should immediately stop and seek assistance from their teacher. Those with back injuries should be cautious and stop if they feel any discomfort. Those with wrist injuries can try the asana with their hands in fists with the knuckles on the floor rather than palms flat on the ground, which can relieve pressure on wrists.
Benefits
Muscular skeletal system: Improves the flexibility of the neck, shoulders and spine through gentle flexion and extension of the spine. A useful preparation asana to warm up the spine physically for stronger forward and back bends.
The muscles of the back and abdomen are stretched then shortened (contracted and therefore strengthened) in Marjariasana.
I have found this pose to be beneficial to relive menstrual cramps- when the muscles in my lower back are feeling tight and restricted, the gentle arch and curl of cat pose, can relive tension.
Marjariasana can be safely practiced during pregnancy (without forceful contractions of abdomen). It can allow a freedom of movement, which is restricted in other forward bending and back bending asanas as it does require laying on the ground (as laying on the front is obviously not possible, and laying on the back is also not recommended), and the weight of the body is well supported by the hands and feet.
Builds strength and flexibility in the wrists. The wrists are in a weight baring position, helping to strengthen the upper body. This pose can be useful to gently build strength, when stronger poses like Chaturanga Dandasana are not possible. Weight baring exercise can help to prevent osteoporosis by maintaining bone density. The wrists are extended in this position; I have found this to a very useful stretch if I have for relieving tension in my wrists and arms if I have been at the computer all day.
Central Nervous System: Mentally as tuning into how the spine feels in this pose, can help to educate us about own bodies. This awareness can improve coordination and help to prevent injury.
The spine could be described as an extension of the brain. Like the brain it is encased in bone, surrounded by cerebral spinal fluid, it also contains white and grey matter. The cerebellum at the base of the brain monitors movement. Messages are sent along the spinal cord via neurons. The body of this cell will be in the head or spinal cord, attached to this is a chain of cells, insulated by myelin, reaching all the way to synaptic end bulb in the toe (for example). 90% of neurons, called interneurons, are communicators- we cannot change the amount of neurons, but we can listen to their messages better, yoga enables us to sensitize these pathways.
These messages are relayed very quickly- often our body will respond by reflex (part of the autonomic (involuntary) nervous system). A reflex often experienced in a yoga class is the stretch reflex. If you are feeling this response in marjariasana then you are working too hard.
This reflex is triggered by the network of sensors called muscle spindles, which run perpendicular to every muscle fibre. As we stretch, these fibres elongate and stress on muscle spindles increase. If this action happens too quickly, or goes too far, the spindles send an instant neurological message which activates a ‘reflex’- in this case an immediate contraction of the muscle that is being stretched. This protective contraction is in action before the message reaches the brain.
This process could be described as our muscles own innate intelligence- the muscle spindles know that the muscle is being stretched to intensely- and we should listen to these messages, as it is futile to try to force a muscle to stretch further while this reflex is in action. Yoga practice teaches us to work with our bodies, to back off and work more gently, when they send us the message too.
The more refined the process of sending messages along the spinal cord nerves (necessary for all perception and movement) - the better we can make sense of the world- by refining the input of our senses, we can refine the out-put of our bodies.
A good example of this is in a yoga class is the tuning into discomfort (is it stiffness, a strong stretch or potential injury?), if we can better discern the sensation, we can act accordingly. In Marjariasana the movement is focused on the spine, and it is a good way to tune into the messages that the spine itself is sending (as those from the rest of the body it is a relay station/reflex center for). It provides us with a safe forward and back bend, that educates us on how the spine is feeling today (any stiffness/soreness) without strain.
