Marjari Asana (Cat Pose) for Women: Benefits and How to Do It

Yoga By Rajiv Singh

Cat Pose, also known as Marjaryasana, is a simple yet powerful yoga pose that has several benefits for women. This pose involves arching your spine and stretching your torso, which helps in improving your posture and reducing stress. In this article, we will discuss the benefits of Cat Pose for women and how to do it correctly.

Benefits of Cat Pose for Women

Cat Pose has several benefits for women, including:

1. Improves Posture

Cat Pose helps in stretching the muscles in your back, which improves your posture. By practicing this pose regularly, you can reduce the tension in your shoulders and neck, which are common areas for women to hold stress.

2. Reduces Stress

Cat Pose is a gentle, relaxing pose that can help to reduce stress and anxiety. When you practice this pose, focus on your breath and allow your body to relax.

3. Strengthens Core Muscles

Cat Pose engages your core muscles, which can help to strengthen your abdominal muscles and improve your overall core strength.

4. Improves Flexibility

Cat Pose stretches the muscles in your back, neck, and shoulders, which can help to improve your overall flexibility. This can be especially beneficial for women who spend long hours sitting at a desk or driving.

5. Increases Blood Flow

Cat Pose can help to increase blood flow to your head and neck, which can help to reduce headaches and improve your overall circulation.

How to Do Cat Pose

To perform Cat Pose, follow these steps:

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

Inhale and look up towards the ceiling, arching your back and lowering your belly towards the ground.

Exhale and tuck your chin towards your chest, rounding your spine and bringing your belly button towards your spine.

Repeat these movements, inhaling as you look up and exhaling as you round your spine.

Continue for several breaths, moving slowly and mindfully.

When you're ready to release the pose, come back to a neutral tabletop position.

Tips for Practicing Cat Pose

Here are some tips to help you get the most out of your Cat Pose practice:

Focus on your breath, inhaling as you look up and exhaling as you round your spine.

Move slowly and mindfully, paying attention to how your body feels in each position.

Don't force yourself into a position that feels uncomfortable or painful.

If you have wrist or knee pain, try placing a towel or blanket under your hands or knees for added support.

Practice Cat Pose for several minutes each day, gradually increasing the length of your practice over time.


Cat Pose is a simple yet powerful yoga pose that has several benefits for women. By practicing this pose regularly, you can improve your posture, reduce stress, strengthen your core muscles, improve your flexibility, and increase blood flow. Remember to move slowly and mindfully, focusing on your breath and listening to your body. With practice, you can enjoy the many benefits of Cat Pose for women.

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