MARJARIASANA

Description

MARJARIASANA Asana group: backbends Translation of the name from Sanskrit: • marjari — cat. 1. Setup Starting position: get on all fours. The palms are strictly under the shoulders, the arms straight. Inhaling, arch the spine down and tilt the head back. Exhaling, lower the head to the chest and round the spine up. The arms should stay vertical all the time and press into the mat. Move smoothly, coordinating with the breath: on the inhale a deflection, on the exhale a rounding. Repeat 5–10 times. 3. Injury prevention The wrists should be under the shoulders; the hips under the knees. Do not throw the head back sharply on the deflection — keep the neck long. If there is pressure in the wrists, do the exercise with the fists or on the forearms.

Effects

• back_pain
• flexibility