Yoga Fellowship NI

Marjari-ansa (Cat Pose) 

Benefits:
Improves neck/shoulders and spine flexibility – great if sitting at a desk all day or if you do a lot of driving

Practice:

1. Kneel on mat; sitting up on calf/ankle area
2. Put hands as fists and place side-by-side between knees to give hip-width apart distance
3. Bend down from waist and place elbow at top of knee with forearm on floor – like a rabbit
4. Note where tip of fingers are and lift hands replacing heel of hand at that point
5. Raise buttocks so you’re up on your knees – hands in line with knees
6. Should be in a good firm table like position with knees directly under hips and hands directly under shoulders – very important
7. This is the starting position which is important to achieve and stabilise the body in
8. Next step is to raise the head and concave the back by depressing the spine – all this whilst breathing in.  Don’t go too far either way but should feel a good stretch.  Don’t jerk the head right back
9. Expand lungs/abdomen area fully to breathe into the max and hold for 3 seconds
10. Lower head towards chest and stretch spine upwards whilst exhaling
11. Pull belly button in towards spine and have head facing down towards the thighs.  Hold for 3 seconds
12. This is one round – repeat 5-10 times

Notes:

Perform slowly to get the max out of the stretch
Arms/thighs should remain vertical throughout.
Arms should not bend in this posture

Pregnancy:
Please speak to your teacher before practising.  It is deemed safe up to the 6^th month but avoid forceful contractions of abdomen at all times.