The practice of yoga invites us to connect body, mind, and breath through conscious movements. Among the most accessible and beneficial postures is Marjaryasana, ideal for releasing tension and improving spinal mobility.
Meaning of Marjaryasana
The name Marjaryasana comes from Sanskrit: “Marjari” means cat and “asana” translates as posture. This asana aims to replicate the gentle feline stretch, symbolizing flexibility and fluidity in movement.
It is done in a four-legged position, and is known for its ability to relieve tension in the spine. It is perfect for stretching the back, releasing stiffness, and improving spinal mobility.
Used in warm-ups of Hatha Yoga and Vinyasa, Marjaryasana goes beyond imitating a cat. It is a conscious movement that activates muscles, joints, and connects breath, providing strength and relief to the body.
Variations of Marjaryasana
Although Marjaryasana is simple, there are variations that enrich its practice and provide additional benefits. These versions allow adapting the posture according to the level and needs of each individual.
1. Marjaryasana-Bitilasana (Cat-Cow):
The most popular. Alternate between the Cat Pose and Bitilasana (Cow), creating a smooth flow that mobilizes the spine and improves coordination with the breath.
2. Marjaryasana with twist:
From the basic position, take one hand under the body and extend it toward the opposite side, creating a gentle spinal twist that releases tensions and improves flexibility.
3. Supported Forearm Cat Pose:
Instead of supporting the hands, place the forearms on the ground. This reduces pressure on the wrists and allows for a deeper stretch in the upper back.
4. Marjaryasana with the leg to the side
A less common but very effective variation is the Cat-Cow Pose with the leg to one side. In this version, while performing the classic cat and cow movement, one leg is extended to the side, resting the foot on the ground. This intensifies the stretch in the inner thigh and improves hip opening, adding an additional component of flexibility.
These variations allow for adapting Marjaryasana to different levels, intensifying or softening the pose according to the needs of the body.
Benefits of Marjaryasana
The practice of Marjaryasana offers benefits that encompass the physical, mental, and emotional, making it an essential posture for overall well-being.
Physically, this asana is recognized for its ability to relieve tension in the spine, being especially useful for those who experience discomfort in the back. By alternating between flexion and extension of the spine, spinal mobility is improved and accumulated stiffness is released.
In addition, the conscious movement of posture generates a compression and stretching in the abdominal area, which helps to stimulate the internal organs and promotes better digestion.
With constant practice, a remarkable improvement in flexibility of the spine and neck is also achieved, broadening the range of motion and strengthening the back muscles.
On an emotional and mental level, Marjaryasana acts as an effective tool to release stress and accumulated tension, especially in areas such as the shoulders and neck.
By synchronizing movement with breathing, a greater body awareness is cultivated, strengthening the connection between mind and body. This mindfulness of movement not only improves coordination but also fosters mental focus, allowing the mind to calm and facilitating meditative states.
Practicing this asana regularly can contribute to a greater sense of balance and overall well-being.
Contraindications of the Cat Pose
When performing Marjaryasana, it is important to consider certain precautions to ensure a safe practice tailored to individual needs.
People with muscle weakness, severe arthritis in the knees, or general weakness can modify their posture. It is recommended to practice it while sitting on a chair or on a bed, or even on the floor, using cushions or blankets for added comfort.
Those with chronic lower back pain, severe back pain, high blood pressure, migraines, vertigo, or discomfort in the chest or abdomen should practice it gently or avoid it as needed.
If you are recovering from injuries in the joints, muscles, or ligaments of the hips, knees, back, shoulders, or neck, it is advisable to avoid this position. Those who have undergone abdominal surgery should also be cautious and consult a professional before resuming it. For injuries to the knees, wrists, or ankles, the seated variant is a safe option.
In the case of pregnant women, especially during the first trimester, it is recommended to avoid the position due to pressure on the abdomen. In later trimesters, it can be practiced with modifications, such as using blankets or cushions under the knees for greater support.
Performing Marjaryasana with these considerations ensures a safe practice, respecting the body’s limitations and needs.
The cat pose in yoga
In the field of physiotherapy, where the care of the spine is essential, Marjaryasana is frequently recommended as a gentle yet highly effective exercise. Its ability to mobilize the spine in a controlled manner makes it a useful tool for relieving tension, improving posture, and preventing lower back discomfort.
In terms of mental health, this posture also plays an important role. It is highly valued in mindfulness practices for its ability to connect movement with breathing, facilitating states of mindfulness and reducing stress.
By activating different muscle groups and providing benefits that go beyond the physical, the Cat Pose consolidates itself as an essential element in any balanced yoga practice. Its combination of flexibility, strength, and calmness makes it a complete exercise that honors the elegance and natural fluidity of the feline that inspires it.
