Cat Stretch Pose

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Marjari Asana

Techniques:

• Sit in the vajrasana
• Kneel on the floor
• Lean forward placing the palms on the floor at shoulder width
• Keep the hands, trunk and thighs perpendicular to each other
• Keep the head straight, in line with the trunk
• Knees are to be kept hip width apart
• Inhale and lift the head, push the belly towards the floor
• Exhale, lower the head and arch the back upward
• Contract the abdomen
• The face is looking at the thighs
• Extend the arch of the spine
• Come back to the start position with inhalation

Contra-indications:

• Sciatica
• Sacral injury
• Neurological disorders

Benefits:

• Improves the flexibility of the neck, shoulders and spine
• Gives relief from menstrual cramps and leucorrhea

Practice under the guidance of a yoga consultant to maximize the benefits