Marjari = Cat; Asana = Posture
In neutral table top position, hands are shoulder distance apart, shoulders stacked over wrists. Knees are hip distance apart, hips stacked over knees. Fingers are spread wide and weight is evenly pressed into the mat. Spine is lengthened from the tailbone to the crown of the head, shoulders are relaxed away from the ears. Arms rotate such that the eyes of the elbows face forward. On an exhale, the back is rounded up toward the sky, belly button draws in towards the spine and crown of the head folds downward as a natural extension of the spinal movement. Chin comes toward chest. On an inhale, tailbone lifts up, sit bones reach towards the sky and spine drops toward the earth. Chest and head lift as a natural extension of the movement.
Benefits of the posture:
- strengthens low back and spine
- excellent for low back pain
- creates stability in the wrists, elbows, shoulder hips, and knees
- massages kidneys, adrenal glands and thyroid