pelvic tiltposiiton2a.jpg (36193 bytes) Cat Stretch (Marjariasana)1.jpg (36306 bytes)

Cat Stretch - Marjarisana

***Opens Sacral (2nd) and Heart (4th) Chakra***

Two variations are shown above: Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. Inhale and tip the hip bones towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. Repeat for 4 to 6 breaths, moving smoothly between each move. From the Cat Stretch go into the Child Cat Stretch, sit back on your heels and reach out in front of your body, palms facing down. Relax and breath for as long as you like.

Benefits:

-releases tension in shoulders and upper back

-stretches back

-stretches arms

-relaxes

 

Revised: 12/27/2010

Bibliography

Buddhist Doctrines

***CAUTION: please consult with your doctor before beginning a new Yoga exercise program***

Colleen Rawn-Boicey

Tel.: (250) 554-4998

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