Marjaryasana
Cat Pose
Arch with us into the supple curves of our Marjaryasana Uncovered. Like a cat gracefully stretching on a sunny urban windowsill, this cat pose brings grace and flexibility into your urban life.
Category: Extensions
Extensions are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Extensions has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Cat Pose has its own unique effects on these vayus.
Udana Vayu – Ascending Energy
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The dynamic movement of the spine in Marjaryasana activates Udana Vayu, especially in the upper back and neck area. As the head is slightly lifted and the breath opens the chest space, the ascending energy is fostered, which contributes to clarity and a better connection between body and mind.
Prana Vayu – Energy Intake
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The deep, conscious breathing in the cat pose stimulates Prana Vayu, the life-giving energy in the chest area. With each inhalation, prana is taken into the body, which improves vitality and the oxygen supply. This activation supports a calm mind and an energized body.
Vyana Vayu – Spreading Energy
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The flowing movement of the spine and the opening of the entire body axis foster Vyana Vayu, which distributes energy throughout the whole body. Through the harmonious coordination of breathing and movement, this pose supports a feeling of expanse and balance that streams through the entire body.
CHAKRAS
Swadhisthana Chakra (Sacral Chakra)
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Located in the lower belly, the Swadhisthana Chakra is the center of emotions, creativity and the flow of life. Marjaryasana, with its gentle, flowing movement, massages this chakra and thus fosters our emotional intelligence and zest for life.
Manipura Chakra (Solar Plexus Chakra)
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The Manipura Chakra lies in the solar plexus and is the radiant center of self-confidence and inner strength. Marjaryasana stimulates this chakra through the interplay of breath and movement, and lets you recognize your inner strength.
Anahata Chakra (Heart Chakra)
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The Anahata Chakra, located in the heart space, stands for love, compassion and acceptance. Marjaryasana opens the ribcage and enables a loving connection with yourself. Affirmation: “I open my heart and love unconditionally.”
KOSHAS
Annamaya Kosha (Physical Body)
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Annamaya Kosha describes our physical body. Marjaryasana gently massages the internal organs and strengthens the spine and neck musculature. It improves the flexibility of the spine and supports a good posture.
Pranamaya Kosha (Energy Body)
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Pranamaya Kosha refers to the flow of energy in the body. Marjaryasana helps release the energy in the spine and fosters a harmonious flow of prana, especially in the heart and lung region.
Manomaya Kosha (Mental Body)
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Manomaya Kosha governs emotions and thoughts. Marjaryasana calms the mind, eases stress and brings back emotional balance.
Vijnanamaya Kosha (Intellectual Body)
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Vijnanamaya Kosha represents intuition and wisdom. Through the conscious movement and breathing in Marjaryasana, a deeper understanding of one's own body and a connection to the inner wisdom can arise.
Anandamaya Kosha (Spiritual Body)
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Anandamaya Kosha is the seat of joy and bliss. Marjaryasana, with its gentle and flowing movement, can evoke a feeling of contentment and joy by opening and softening the body.
DOSHAS
Vata
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The gentle and rhythmic nature of Marjaryasana helps calm the Vata dosha, which is often associated with restlessness and scatteredness.
Pitta
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Marjaryasana has a cooling effect on the Pitta dosha and helps balance the fiery and intense element of Pitta. Through the gentle stretching and relaxation, it fosters a cooling effect in the body.
Kapha
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Marjaryasana can reduce the Kapha dosha, as it brings movement and warmth into the body, which balance the sluggish and heavy quality of Kapha.
Key Information for Correct Execution
Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.
Common Mistakes
• Excessive sagging of the back in the cat position. • Overextending the neck in the cow position. • Forgetting the breathing during the movements.
Our Tip
Make sure that your movements are fluid and in harmony with your breath. This posture can help mobilize the spine and release tension in the back. Remember to breathe consciously and perform the movements gently without overexerting yourself.
Physical Effect
Back Strengthening
Marjaryasana is excellent for strengthening the paravertebral musculature and the small, deep-lying muscles of the spine. During the execution, the entire core musculature is activated, which contributes to the strengthening of the erector spinae, the quadratus lumborum and other supporting muscles. This fosters not only a better posture but can also prevent or ease back pain.
Fostering Flexibility
Through the cat-cow movement often connected with Marjaryasana, the flexibility of the spine is fostered. This has a positive effect on the intervertebral discs and fosters the fluid exchange within these structures. In addition, the movement stretches and loosens the fascial tissue in the back area, which leads to an increased mobility and can reduce the risk of injuries.
Organ Massage
In the flexed position of Marjaryasana, the front torso is compressed, which enables a gentle massage of the internal organs, especially the digestive organs. This can foster circulation and lymph flow in this area and thus contribute to a better digestion and detoxification of the body. Inhaling and exhaling during this asana also supports the function of the lungs and fosters a deep, cleansing breathing.
Effects on Psyche and Emotions
Emotional Release
Marjaryasana, often practiced in connection with Bitilasana (the cat-cow sequence), fosters a deep, rhythmic breathing that helps break down emotional tension. The gentle bending and stretching of the back can help release held emotions in the chest and belly area.
Grounding & Calming
Through the tabletop position and the connection with the floor, Marjaryasana fosters a feeling of grounding. This feeling of stability can help calm the nervous system and quiet an overactive mind.
Self-Acceptance & Mindfulness
Marjaryasana, in its gentle and flowing movement, encourages self-reflection and mindfulness. It enables the practitioner to accept the body and the mind in their current state, without judgment.
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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