Introduction – Cat Pose (Marjariasana)
Mārjarīāsana is derived from the Sanskrit words Marjari means “Cat” and asana means “Meditative Pose”. While performing this asana, the body resembles a cat.
The Ancient yogis after spending countless hours in the wild, developed these postures, identifying qualities that made these animals unique.
The cat symbolizes self-confidence, reassurance, independence, curiosity, and mystery. This pose brings flexibility and adaptability to the yogis. A cat is known for being quite agile and is able to get its way out of situations due to its flexibility, and that is something that you are going to have to do in order to really get anywhere to life.
Powers Of Cat
Physical Powers
Cats have been known for their agility and swiftness when they are out in the openers in wilderness. They can control each and every muscle in their body to optimize speed and gain more traction while on hunts or when they are stalking a prey. The order of Cats has some of the fastest animals on land. Even while sprinting, they can achieve such high speeds due to the elastic cushioning between each vertebra. Many cats can even jump about six times their length by the virtue of powerful muscles in the hind legs and flexibility of the joints in limbs and vertebrae.
In fact, cats are known for their ability to land on all four legs even when they might have jumped off a high location. They can even twist and rotate their bodies 180 degrees which gives them the ability to correctly land on all fours when in freefall. Yogis may adopt such a great flexibility as well by this pose in their spine and vertebrae.
Mental Powers
Even though a cat’s brain is much smaller than ours, they possess almost 300 million nerve cells. This gives them better short-term memory and long-term information storage. Some of them have even found their homes after being displaced away by many thousand miles. A more complex cerebral cortex within them allows it to store information it can use to do so. Kittens learn most of the invaluable life skills by observation and continue to do so throughout their lives. They end up observing repetitive actions and further do the same themselves. This shows an extremely keen intelligence in terms of patterns.
Psychic Powers
Cats are a symbol of wisdom, giving you serenity, insight and mental clarity. They also symbolize the fiercely independent, deeply spiritual (and often solitary) path. They teach us that sometimes we need to sit up, take notice, and trust our instincts to stay away from a situation. They also tell us that it’s a time for deep introspection. Cats can see in very low light. They have a minimum light detection threshold which is up to seven times lower than that of humans. Cats can also hear much higher-pitched sounds, sometimes up to 64 kHz which is more than one and a half octaves above the range of human hearing.
How To Do The Asana
Overview & Steps
- Come on the Kneeling position then on a table top position as if your feet and hands form cat’s legs.
- With your arms perpendicular to the floor, and your hands placed flat on the ground, right under your shoulders.
- Look straight ahead. Now, Inhale and raise your chin as you tilt your head backward as you push your navel down and raise your tailbone.
- You must compress your buttocks as there might be a tingling sensation. There will be an expansion in your abdomen.
- Hold this pose for a few breaths and you must breathe long and deep.
- Stay in the asana for a few minutes until you feel completely relaxed.
- The second combination in this asana is the counter-movement.
- For this, you must exhale and drop your chin to your chest as you arch your back, contract your lower abdomen and relax your buttocks.
- Now, hold this position for a few breaths after which you go back to the tabletop position.
- Do this movement and countermovement about five to six times and then rest in child pose.
Safety & Precaution To Prevent Injuries
- One is advised to be careful while expanding and contracting the abdomen.
- Do not stretch the body beyond its limits as it may cause pain and strain muscles.
- While performing this asana during pregnancy one should stretch the abdomen only mildly or as per expert’s advice.
Anatomy Of Marjariasana (Cat Pose)
The purpose of this practice is not only in strengthening the back extensor muscles, but also in improving the coordination between the muscles of the back and the abdomen. The utilization of the abdominal muscles (which requires a lot of effort) will be important for the protection of the lumbar spine further in the more complex asana. The movement of the spine during Cat pose allows you to practice spinal flexion using the abdominal muscles. This creates the conditions for dynamic stretching of the muscles, straightening your back and improving your posture, and brings you in position to add to some variety in your spinal extension.
Preparatory And Follow Up Poses
Preparatory asana –
- Balasana,
- Garudasana
- Follow up asana –
- Bitilasana
Key Alignment Of Asana
Importance Of Breathing In Marjariasana (Cat Pose)
The breath in this pose guides and accentuates the flow. As we inhale, our lungs expand like a balloon filling up with air, so it’s natural that we find flexibility in this breath. In the exhale a deep contraction must occur in the very pit of the abdomen, forcing all air out. This coordinated breathing practice makes the practitioners more aware about the correct movement in the posture and allows doing it with more perfection and easy manner.
Process Of Meditation In Marjariasana (Cat Pose)
(Sthiram Sukham Asanam)
Cat is a very mystical animal with lots of psychic powers. They are very intuitive, sharp and with a great sense of wisdom. In order to experience this within, practitioners may start the visualization process once the asana is done with perfection. They should withdraw their awareness from mental and physical objects and see themselves transforming into a mystical cat which is full of positive energy – the great mystical energy of the cat emerging into you. This will help the practitioners to allow them to walk on the path of meditation.
Benefits Of Cat Pose
Physical Benefits of Cat Pose
- It improves the posture of your body, strengthens your muscle and joints.
- It stretches the muscles of the hips, back, abdomen, chest, and lungs.
- Strength of the spine also increases dynamically with practice and makes the back strong like that of a cat.
- Aids digestion by the gentle massage and activation of the internal organs. Thereby improving the whole process.
- It is beneficial for women as it tones the female reproductive system, tones the gastrointestinal tract and providing relief from menstrual cramps and discomforts.
- This asana also gently massages the abdominal region and increases the flexibility of spine shoulder and neck.
- Greatly helps in reducing lower back pain, and sciatica.
Psychological Benefits of Cat Pose
- This asana relieves one from stress, strain, fatigue and tiredness.
- With increased mental clarity, the practitioner is free from anxious thoughts that stem within daily lifestyles.
- This asana revitalizes all the mental emotions and brings harmony and balance.
- It regulates the positive vibrations in the entire spine region which stimulate the central nervous system, and as result practitioners experience more calmness, positivity, inspiration and balance in their lives.
Mystical Benefits
- Regular practice of this asana bestows power to understand illusions, as it cleanses one’s mind and allows focusing deeper.
- Grasping power and memory power increases with regular practice of this asana.
- This pose allows the practitioners to experience energy of wisdom, understanding and common sense.
- Practicing this asana develops a good Intuitive Power within which helps the practitioners to sense the situation before hand.
- Marjariasana cures insomnia and can induce very deep and thoughtful sleep.
Spiritual Benefits of Cat Pose
Practicing this asana, bestows good luck, light, cheerful attitude to the situation, even the most critical, energizing humor and fun.
This pose gives the strength to become stronger and help in taking the wise decisions in life. It encourages to act sensibly in certain chaotic situations and also help in guiding others. This asana develops self-assurance, cleverness, watchfulness, confidence. This posture brings the great sense responsibilities towards family, friends and society. It teaches to keep your friends close but keep your enemies closer in order to be well protective.
Contraindications
- If you have high blood pressure, you should not perform this pose.
- If you have any kind of hand, head, neck, knee injury or back injury then avoid practicing this asana.
Conclusion
Start the Cat Pose journey, a gateway to agility and intuition. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala in Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In India, 200 Hour Yoga Teacher Training In India, 300 Hour Yoga Teacher Training In India, and 500 Hour Yoga Teacher Training India. These programs are designed to help you master your practice and share the transformative power of yoga with others.