Marjaryasana – Cat Pose

• Focus by controlling your breathing
• Calm the mind and bring awareness to the points of contact with the surface
• Catch the rhythm and keep breathing

– INTERNAL BALANCE AND SUPPORT

Back challenges can be related to our relationship of connection with ourselves and feeling supported by the outside world. The feeling of insecurity raises the question of whether we are supported by the universe or by our family, friends, emotional partner, etc.

We constantly seek confirmation before making any decisions. We constantly need someone to tell us if and how good we are, how much and if we deserve more than what we already have?! The point is in the simplicity of understanding such mental processes.

Know that you are always supported by the universe, that you are guided, and that you do not need the validation of others to tell you how good or bad you are. Why are we mentioning all this? Precisely because the centers of emotional support and feelings of responsibility are located in the back and shoulders.

Listen to your body carefully, that way you will find healing more easily. Poses such as Cat and Downward Facing Dog (Ado Muka Svanasana) are some of the most enjoyable and simple stretching exercises in yoga.

The advantages and benefits of these asanas are great. Not only will your spine be healthier, but it will also help you calm your thoughts and feelings and bring inner balance to your body, mind and spirit that brings with it stable mental health.

• Stretches, strengthens and bloods the muscles of the neck, shoulders and lower back.
• It improves the flexibility of the entire spine.
• Increases strength and flexibility of joints.
• Massages our internal organs and soothes menstrual pain in women.
• Reduces the feeling of bloating in the stomach and improves digestion.
• Balances the metabolism and brings inner balance.
• It cleanses our mind of negativity and encourages the opening of energy centers.
• Opens tense and blocked areas of the body.
• Corrects distorted joint structures of the body.

Warnings:

• In case of a neck injury, keep the neck in a neutral position, level with the floor!
• If your knees hurt, you can place pillows or something softer under your knees. Repeat the exercise 3-6 or more times!
• If you have pronounced lordosis, from the starting position with exhalation, perform an upward twist of the spine, draw in the stomach, and then slowly return to the neutral position when inhaling!

The starting position is on the knees with a flat back in a neutral position level with the floor. The hands should be in line with the shoulders, and the knees in line with the hips. Take the so-called “table” pose. With an inhale, you “raise” your chest towards the ceiling while your stomach goes down.

The head follows the chest and also goes up. As you exhale, pull your stomach in and arch your spine toward the ceiling as your head lowers so that your chin is as close to your chest as possible. Stay in the position for a few moments, then continue with alternating movements massaging the spine. Breathe consciously, slowly and continuously. Repeat the exercise 10-20 times.