Yoga for beginners - part 9:
Cat pose (Marjaryasana)
 

“Marjari” = Cat               
“Asana”  = Posture
Also known as Vyaghrasana (“Vyaghra” = Tiger) and Bilikasana

“This is another pose whose name and qualities are derived from the natural world. Commonly called the ‘Cat’ pose in the West, but also known as the Tiger pose, the stretch closely resembles the slow and systematic tensing and relaxing of muscles which members of the cat family are well known to perform when waking from sleep, in preparation for the hunt for food - whether in the forest or domestic parlour. As everyone knows, except when hungry, cats are extremely relaxed, ‘laid back’ creatures who enjoy spending much of their day just chilling out! These are qualities which many of us stressed in busy lives at home and work would doubtless like to emulate.
  

Possible benefits:
•Increases flexibility throughout the spine, stretching the back muscles as
 well as moving the small facet joints between the vertebrae.
•Strengthens the wrists and arms, improving bone density through
 weight bearing.
•Tones and firms the abdominal muscles which help support the spine.
•Improves circulation, particularly in the arms and legs.
•The drishti, visual focus, helps to improve concentration and relaxes the
 eye muscles.
•Helps to improve balance and body-breath co-ordination.
•Deepens and relaxes the breathing, releasing the diaphragm which is attached   to the lower ribs and which can become rigid due to long periods of sitting.
•Relaxing and energising.
•Helpful in pregnancy, allowing more ‘room’ for the baby.
•Can relieve menstrual cramps and back pain.

Precautions:
• Avoid or take care when looking up if there is any discomfort in the neck area or known neck problems.
•Take care not to compress the lower spine, particularly if you have back problems, by always lengthening through the spine and not accentuating the arch in the lower back.

Photos by M Uddin, Model: Rebecca Hussey. Clothing courtesy of Be Present Inc.