MARJARIASANA FLOW
(Cat-Cow Pose)
The Cat-Cow pose flow is a gentle movement that helps to warm up the spine, improve flexibility, and promote relaxation, making it beneficial for calming Vata dosha.
Steps:
- Start on hands and knees in tabletop position, with your wrists directly under shoulders and your knees under your hips.
- Inhale as you arch your back, lowering your belly towards the floor, lifting your tailbone and head towards the ceiling. This is COW POSE.
- Exhale as you round your spine towards the ceiling, tucking your chin towards your chest. This is CAT POSE.
- Continue to move between Cat and Cow poses with each breath, flowing smoothly and gently.
- Repeat for 5-10 breaths or as long as you feel comfortable.
- To finish, come back to a neutral tabletop position and rest in Child's pose if desired.
Practice the Cat-Cow pose gently and smoothly, without overexerting the body. You can start with 5-10 rounds of this exercise, focusing on the quality of your breath and movement rather than the quantity. If you feel comfortable and enjoy the asana, you can gradually increase the number of rounds. Listen to your body and stop if you experience any discomfort or strain. It is important to practice mindfully and in a way that feels nurturing and balanced for your body and mind.
