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Majariasana — Cat
«Majariasana», the «Cat» is an Asana (Yoga Posture) from «Hatha Yoga» which is very good for the health of the back. «Majariasana» is not one of the 12 Basic Postures of the Yoga Vidya Series, but is one of the 84 main Asanas that are important for Yoga Vidya.
«Majariasana» can be practiced within the Yoga-Vidya Series after or instead of «Shalabhasana», the «Locust». After the practice of «Majariasana» you can go on to further «Backbends» or come as «Counterpositions» to «Garbhasana», the «Position of the Child».
Table of Contents
1 Cat or Majariasana — Practical Guide
1.1 Exercise Video in which Sukadev instructs in the Practice of the Cat or Majariasana
1.2 Cat: diagonal and dynamic — Practical Instruction (Excerpt from a Yoga Beginners Lesson)
2.1.1 Strengthened Muscles
2.1.2 Stretched Muscles
2.2 Mental Effect
2.3 Energetische Wirkung
2.3.1 Particularly Addressed Chakras
3 Yoga Cat for the Lumbar Spine — Variation of Majariasana
4 Videos about Majariasana and its Variations
4.1 Variation of Majariasana, the Diagonal Cat
4.2 Majariasana, the Yoga Cat for the Lumbar Spine
4.3 Majariasana, a Yoga Practice to join
Cat or Majariasana — Practical Guide
1. Starting Position: «Four-Legged Position».
2. Exhale, cross upward, chin to the chest. (Caution: do not overdo it; it should remain abreeable for the lower back, back and nape).
3. Inhale, lower rhe chest, pull your shoulder blades backwards together while lifting your head. Caution: do not make a hollow back that is too large. This dynamic Variation of the «Cat» strengthens the back and abdominal muscles and makes the spine flexible.
Leg Variation
1. Breathe in, bring your right leg backward…
2. Exhale, bring your right knee to your forehead. Repeat 5-8 times. Then with the other leg. This variation strengthens the abdominal muscles in particular, but also the back.
Diagonal Cat
Raise your right leg and left arm. Hold for about 8-12 breaths. Then switch the side. As here, you can with arm and leg only go to the horizontal or also bring arm and leg higher. Strengthens the back muscles. A particularly good exercise for back problems, as the muscles are challenged diagonally, but the spine is relieved.
Variation: push the palm and top of the skull forward, push the sole of the foot backward. This activates the entire muscle chain from the left hand to the right foot. Some people immediately feel relief from any back pain afterwards.
Advanced Leg Variation
Take hold of the opposite foot with your hand. Not for beginners!
Exercise Video in which Sukadev instructs in the Practice of the Cat or Majariasana
Here Sukadev guides you to the «Cat» or «Majariasana» and shows you how to optimally carry out this Yoga Exercise.
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Cat: diagonal and dynamic — Practical Instruction (Excerpt from a Yoga Beginners Lesson)
Exercise Video for the Yoga Exercise «Cat»: The Yoga Exercise «Cat» from a Yoga Lesson: Sukadev guides you to the «Cat» and shows you how you can perform this position in a dynamic way.
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Effects of Majariasana
«Majariasana», the «Cat», is used for active back relaxation. At the same time the shoulder, back and abdominal muscles are strengthened. The spine is also gently made flexible. By strengthening and stretching the back muscles, the «Cat» helps a variety of back problems.
This physical exercise energizes the entire subtle spine («Sushumna») and opens the Sacrum Chakra («Svadhisthana»). This promotes the mental and physical well-being.
Physical Effect
With «Majariasana» we all strengthen our back muscles. «Majariasana» also helps to relieve tensions in the back. About «Majariasana» it is said that it is one of the best exercises against back pain.
Strengthened Muscles
- Gluteus Maximus (glutes)
- All Back Stretchers (Quadratus Lumborum, Longissimus, Erektor Spinae etc.)
- Deltoids (Shoulder Muscles)
- Trapezius
- Nape Muscles
Stretched Muscles
No muscles are stretched in the Basic Position.
Mental Effect
«Majariasana» helps to develop grace and suppleness.
Energetic Effect
«Majariasana» has a harmonizing effect.
Particularly Addressed Chakras
- Ajna Chakra
- Anahata Chakra
Yoga Cat for the Lumbar Spine — Variation of Majariasana
Prevent back pain, do something good for your intervertebral discs. These variations of «Majariasana», the «Yoga Cat», are particularly good for relaxing and strengthening the lumbar region. Sukadev guides you to gentle dynamic cat movements, to strengthening and stretching exercises for the spine and belly. These exercises have a preventive and partly also healing effect on disc problems, osteoarthritis in the lumbar spine, unspecific back pain, back pain, etc. In the case of acute complaints ask a doctor, Alternative Practitioner, Physiotherapist or Yoga Therapist which of these exercises are suitable for you. More information about Yoga Therapy.
Videos about Majariasana and its Variations
Variation of Majariasana, the Diagonal Cat — a Yoga Asana for a strong and healthy back
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Majariasana, the Yoga Cat for the Lumbar Spine
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Majariasana, a Yoga Practice to join
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