Cat Pose for Pregnant Women: Marjaryasana

Cat Pose – Benefits of Performing

An asana encountered by all practicing yogis and yoginis is Marjaryasana. Universal and equally beneficial for almost all levels of progress and conditions. For pregnant women, the asana helps:

– develop the spine;

– increase back flexibility;

– alleviate lower back strain;

– open the chest area;

– “wake up” the neck and improve blood flow to the head.

Marjaryasana: Execution Order

The cat pose is a dynamic exercise that contains compensating movements for both the chest area and the back. To perform it, you need to perform a few simple movements:

1. Kneel down. Ensure that your wrists are directly under the shoulder joints, and the weight is evenly distributed across the palms.
2. The middle finger points forward. The legs are bent at the knees – positioned directly under the pelvis, hip-width apart.
3. Round your back, shoulder blades “spread” to the sides and seem to draw slightly downward. Exhale.
4. As you inhale, compensate. The back returns to its original position, now the rib cage goes down. Reach upwards with the crown of the head. You will feel the chest expand and breathing becomes easier.

You can repeat this up to 10 times. But don’t rush, feel each breathing cycle and the pleasant stretch of the back, and then the front muscles.

We show and explain the technique in more detail in “MomsLab” online workouts.

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Cat Pose for Pregnant Women – Tips for Adapting the Pose

If you want to work out your back thoroughly, Marjariasana can be slightly complicated. For example, try:

– extending straight legs alternately and holding them behind in an extended position for 5-6 seconds;

– adding hip rotations;

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– move your pelvis to the left and right, as if trying to touch the left and right sides;

– rotate your head and neck alternately to the left and right, trying to look at your tailbone – the pelvis remains still;

– spread your hands to the width of the mat, palms facing each other – “rolling” on your hands from left to right, drawing a circle with your chest area.

Cat Pose – what should not be forgotten?

Entering the pose might seem simple, but remember that technique is key to feeling good after and avoiding injuries during the practice:

– first, the wrists should not collapse, they should be positioned directly under the shoulders;

– pregnant women are allowed to spread their hips more than in the standard pose where the knees are perpendicular to the floor;

– secondly, do not throw your head back strongly and do not “shake” it trying to increase the pace;

– thirdly, do not perform the pose abruptly – imagine that you are the sea, doing everything smoothly.

Important! The Cat Pose is contraindicated for pregnant women with a neck injury or sharp back pain. Therefore, consult a doctor before performing.

Marjariasana – when should it be performed?

The Cat Pose is an excellent option for both morning exercises and evening relaxation. As a result, the pose can be practiced at any stage, adapting it to your needs:

– instead of straight arms, you can lower onto your elbows;

– spread your legs slightly wider than hip-width.

The asana helps relieve tension in the back and also prepares the body for childbirth, making it more resilient.