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Marjariasana Steps, Benefits, and Precautions

marjariasana steps, benefits, and precautions.

Hello friends, welcome to our yoga blog, today I will tell you about marjariasana steps, benefits, and precautions.

Friends, as our age increases, the flexibility of our body decreases.

Therefore you should practice exercise or yoga on regular basis.

Through today's post, we will learn such a yoga pose that will increase our body's flexibility.

The name of this yoga pose is marjariasana. It is an easy and top-level yoga pose.

This pose makes all parts of your body tone and flexibility. While doing this posture, all the parts of your body engage, due to which your muscles become stronger.

This asana strengthens all the organs from your body to your mind.

Let us now read in detail about marjariasana.

Marjariasana meaning-

Friends, marjariasana is also known as Birlasana. This is the yoga practice of the Advance level.

With its regular practice, your body becomes flexible and strong.

Bidalasana is also known as cat pose. It is made up of a combination of 2 words.

Bidala - cat

asana - pose

For this reason, it is also known as cat pose.

Marjariasana meaning-

Hindi Meaning

English Meaning - Cat Pose

Sanskrit meaning - Marjariasana

During this posture, our body looks like a cat. With this posture our spine becomes flexible.

Which increases the flexibility of our body.

How to do Marjariasana-

Preparatory Pose-

1) Bhairavasana

2) Pasasana

3) Simhasana


1) First of all you have to sit in the posture of Vajrasana.

2) Now you have to bend forward and keep both hands firmly on the ground.

3) There should be a shoulder level gape in the middle of your hand. There should be a decent distance between your knees as well.

4) You should be in the table pose in the final position. Remember that your hands should be at shoulder height.

5) Now you have to pull your stomach inward and stretch the waist upwards. Your face should be directed downward.

6) You have to stay in this position for some time.

7) Now you have to stretch your waist down and same time your face should be directed upward.

8) You have to do this posture for at least 30 seconds.

9) For this posture you have to do at least 5 Reps.

10) Finally you have to come in the pose of Balasana and leave this posture.

Follow Up Poses-

1) Vajrasana

2) Balasana

3) Naukasana


Beginner -    30 to 40 seconds

Intermediate-   40 to 1 minuets

Expert -   1 to 2 minutes

Beginner Tips-

Friends, this is a very easy yoga pose, there are some things to keep in mind while doing this pose.

You have to open your hands up to the shoulder level. The beginner should stretch his waist according to his strength while practicing this pose.

You first have to stretch the body as much as your body can bear, as the strength increases, so you keep increasing your body stretch.

marjariasana variations-

1) Rocket Cat Pose

2) Kneeling Cat Swan Flow

3) Cat-Cow Pose One Leg Aerial

Marjariasana benefits-

1) This posture gives you great relief in cervical and shoulder pain.

2) This pose makes your spine, shoulder, and hips flexible.

3) This posture helps a lot in reducing your belly fat.

4) By doing this posture, your metabolism rate improves, due to which you also lose weight.

5) This posture helps to eliminate your stomach problems like indigestion, gas, and constipation from the root.

6) By doing this posture, your stomach muscles become strong and flexible.

7) This asana transmits blood in your body so that you do not have a skin-related problem.

8) By doing this pose, your skin starts glowing.

9) This pose makes all parts of your body strong and flexible.

10) This pose reduces stress from your mind and improves your concentration power.

marjariasana contraindications-

1) Do not practice this pose if you have cervical and shoulder pain.

2) Even a person suffering from slip disc should not practice this asana.

3) Patients with high BP and migraines should also not practice this pose.

4) Pregnant women should not practice this pose.

5) A person struggling with knee pain should not practice this pose.

Final words on marjariasana steps, benefits, and precautions-

Friends, today we have learned marjariasana steps, benefits, and precautions.

Cat pose is a very simple pose, practicing it reduces many of your diseases.

So I advise you that you should add this posture to your daily yoga practice.

This pose makes your body flexible as well as improves your body's flexibility.

Therefore, I will advise you that you should definitely add this pose to your daily life.

Hope you liked today's post.


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