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Marjaryasana

cat pose

Marjaryasana
  • Relaxes the spine
  • Stretches the back, neck & shoulders
Contraindications

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GETTING INTO THE POSE
  • From a kneeling position with the hands directly under the shoulders and knees under the hips.
  • Firmly press the instep of the foot into the mat and spread the fingers wide.
  • Exhale: arch the back, chin comes towards the chest, the pelvis tilts and the sitting bones come towards the back of the knees, the back moves upwards.
  • Shoulders away from the ears.
  • Gaze towards the navel.
BREATH
  • Breathe towards the back.
GETTING OUT OF THE POSE
  • Inhale: tilt the pelvis back to a neutral position and straighten the back.

- Or -

  • Exhale and go on to bitilasana for a cat-cow movement.
PREPARATORY POSES

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SUBSEQUENT POSES
REPLACEMENT POSES

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