Explore Marjariasana: The Complete Guide

Home practice – Exploring Marjariasana

This week get yourself well aligned and spend 10 minutes each day exploring the curves of your spine with the practice of Marjariasana. The basic practice is to breath in as you relax your abdomen and allow the spine to curve downwards (as in the picture). Then, on exhale squeeze the tummy muscles and push gently into the hands to curve the spine upwards. Move slowly with awareness in the spine. If you have any problems with your knees or wrists place padding beneath them as shown in class.

Here’s a few pointers but I’m sure you can discover plenty of ways to explore the movement yourself…

• Before moving… have the eyes close be still in ‘all 4’s’ for a few breaths. Is your weight balanced? Are you pressing with more weight on 1 hand or 1 knee? More weight on the right side or left? More weight on the knees or hands?
• Begin to move the spine gently. Are there areas of stiffness? Can you breathe into that stiffness to make it less tense? Is it easier to bend backwards or forwards?
• Can you develop the pauses between the in and out breath? Hold the pose static as you do so.
• Can you remember the Chakras along the line of the spine? Can you bring awareness to each as you slowly move between Cat and Cow poses?

Enjoy resting as required and at the end of your practice in Childs pose.