Majari Asana (Cat Stretch Pose)
Majari Asana comes from Sanskrit, meaning “Cat Stretch Pose.” This pose is great for improving spinal flexibility. When you curve your spine, you can release tension in your back and help balance your nervous system.
Steps to Practice Majari Asana
- Start in Vajrasana
Sit on your heels with your knees bent. - Lift Up
Raise your hips and stand on your knees. - Position Your Hands
Lean forward, placing your hands flat on the floor under your shoulders, with fingers pointing forward.
Ensure your hands are in line with your knees and your arms and thighs are perpendicular to the floor.
You can slightly separate your knees to align them under your hips.
This is your starting position. - Inhale and Arch
Breathe in, raise your head, and lower your spine to make your back concave.
Expand your abdomen fully, taking in as much air as you can. Hold your breath for 3 seconds. - Exhale and Round
Breathe out, lower your head, and curve your spine upwards, pulling in your abdomen and tightening your buttocks.
Your head should now be between your arms, facing your thighs.
Hold for 3 seconds, keeping your spine arched and abdomen contracted. - Repeat
This completes one round. Practice 5 to 10 rounds, then relax your spine in a neutral position.
Also read:- Is Pranayama Safe? What You Need to Know
Benefits of Majari Asana
- Increases flexibility in the neck and spine
- Tones the female reproductive system
- Eases menstrual cramps and leucorrhea
- Strengthens the nervous system
- Reduces stress and releases tension
Cautions
- If pregnant, avoid strong abdominal contractions.
Note: Practicing Majari Asana can help prepare your spine for more advanced poses, like Chakrasana (Wheel Pose).
Majari Asana (Cat Stretch Pose) FAQs
What is Majari Asana?
Majari Asana, or Cat Stretch Pose, is a yoga posture that helps improve spinal flexibility, release tension, and balance the nervous system.
How do I start the pose?
Begin by sitting in Vajrasana (kneeling with your feet under you), then raise your hips and place your hands on the floor beneath your shoulders to get into the starting position.
How many rounds of Majari Asana should I do?
Aim for 5 to 10 full rounds to feel the benefits, but you can adjust based on your comfort and experience level.
What are the key benefits of this pose?
Majari Asana increases spinal and neck flexibility, tones the reproductive system, eases menstrual cramps, strengthens the nervous system, and reduces stress.
Can beginners practice Majari Asana?
Yes, this pose is beginner-friendly and easy to follow with step-by-step instructions, making it suitable for all levels.
Can I practice this pose during pregnancy?
Yes, but avoid forceful abdominal contractions if pregnant. Practicing gently can still offer flexibility and relaxation benefits.
What should I feel in my body during the pose?
As you inhale and arch, feel an expansion in your abdomen and chest. During exhalation, focus on rounding the spine, engaging the abdomen, and feeling a gentle stretch along the spine.
Can I use Majari Asana to prepare for other poses?
Yes, this pose is excellent preparation for deeper backbends, like Chakrasana (Wheel Pose), as it improves spine flexibility.
How long should I hold each position?
Hold the inhaled arch and exhaled curve for about 3 seconds each. This allows you to feel the stretch and engage the muscles effectively.
Is there any caution for practicing Majari Asana?
Avoid abrupt or strong movements in this pose, especially if you have back or knee issues. Focus on gentle, controlled movements for a safe experience.