Marjari Asan (Cat Stretch Pose)

Procedure 

• Sit in Vajrasan (See page 113).
• Inhale (Radhey); lifting your buttocks off the floor, stand on the knees.
• Now with an exhalation (Krishna), slowly lean forward.
• Then, place both hands on the floor, in the line of shoulders, with the fingers facing forward.
• Ensure your arms and thighs remain straight and the hands aligned with the knees.
• Inhale (Radhey) while depressing (arching) the back and raise the head to look up at the ceiling.
• As you exhale (Krishna), raise the spine upward to make it concave; simultaneously pull the stomach muscles in and also bring the chin downward to the chest.
• This is one round; try it for up to 5-10 rounds.
• Eventually, come to Shithil Dandasan (See page 117) and relax.

Awareness

• On the breaths synchronized with your bodily movements
• On spontaneously remembering the sentient forms of “Radhey Krishna” along with your breathing

Benefits

• This is a very invigorating asan as it makes the spine, neck, and shoulders supple. 
• It is a boon for women who are suffering from menstrual problems and leucorrhea (A thick, whitish discharge from the vagina or cervical canal, also called “the whites”). 
• It alleviates bodily cramps during menstrual period.