Marjari-asana (Cat Stretch Pose)


Marjari-asana, also known as Cat Stretch Pose, is a yoga posture that involves gentle movements to improve flexibility in the neck, shoulders, and spine. It resembles the stretching and arching movements of a cat. The asana is performed from a kneeling position and is especially beneficial for women’s reproductive health.


  1. Begin in Vajrasana (Thunderbolt Pose), sitting on the heels.
  2. Raise the buttocks, coming onto the knees and hands.
  3. Place the hands flat on the floor beneath the shoulders, fingers facing forward.
  4. Ensure that the arms and thighs are perpendicular to the floor and that the knees are aligned under the hips.
  5. Inhale while raising the head, arching the back downward to create a concave curve.
  6. Expand the abdomen fully and fill the lungs with maximum air. Hold the breath for 3 seconds.
  7. Exhale while lowering the head and stretching the spine upward.
  8. At the end of the exhalation, contract the abdomen and pull in the buttocks.
  9. The head will be between the arms, facing the thighs.
  10. Hold the breath for 3 seconds, emphasizing the arch of the spine and abdominal contraction.
  11. This completes one round.


  • Perform the movement with slow and comfortable breathing. Aim for a duration of at least 5 seconds for both inhalation and exhalation.


  • Practice 5 to 10 full rounds for general purposes.


  • Physical: Focus on the flexion of the spine from top to bottom and synchronize the breath with the movement.
  • Spiritual: Direct awareness to Swadhisthana Chakra (sacral chakra).


  • Improves flexibility in the neck, shoulders, and spine.
  • Gentle toning of the female reproductive system, providing relief from menstrual cramps and leucorrhea.
  • Safe to practice during pregnancy; avoid forceful abdominal contractions.

Practice Note

  • Keep the arms and thighs vertical throughout the practice.
  • Avoid bending the arms at the elbows.


Marjari-asana mimics the movements of a cat, making it a fluid and dynamic practice that enhances flexibility and reproductive health.

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