The Marjariasana Cycle (Cat pose)
Publish Date: 20, Feb, 2013
Cycle Yoga is an art of sequencing yogic practices to attain the highest potential of mental and physical wellbeing.
This simple workout of yoga asanas is specially designed to fix postural malfunctioning of muscles causing slouching of the upper back. We encourage you to perform the following routine of yoga exercises 3 to 5 times a week for optimal results.
The initial phase of implementation is to get familiar with the given sequence of asanas. In the second stage the chain of poses should be harmonized with the breathing rhythm. You should move through each asana gently, using minimum efforts and proper alinement techniques. It is beneficial to hold each asana for 10 to 30 seconds.
The Marjarasana Cycle
English Translation | The Sanskrit Name of Asana |
|
Supine Abdominal breathing | Supta Adham Pranayama | 1 |
Wind Releasing Pose | Pavana Muktasana | 2 |
Simple Bridge pose | Sulabha Setu Banddhasana | 3 |
Knees to Chest Pose | Apanasana | 4 |
Cobra Pose | Bhujangasana | 5 |
Intense Child Pose | Uttana Balasana | 6 |
Cat and Cow Pose – 5 rounds | Marjarasana- 5 rounds | 7 |
Extended Cat Pose | Utthita Marjarasana | 8 |
Cat Pose – Knee to head | Marjarasana Variation | 9 |
Cat and Cow Pose – 5 rounds | Marjarasana- 5 rounds | 10 |
Preparatory Gate Pose – 5 rounds | Sulabha Parighasana – 5 rounds | 11 |
Cat and Cow Pose – 5 rounds | Marjarasana- 5 rounds | 12 |
Hero Pose or Thunderbolt Pose | Virasana or Vajrasana | 13 |
Staff pose | Dandasana | 14 |
Crops Pose | Savasana | 15 |
Yoga master with more than 30 years of experience in Iran and India, born in Ahmadabad India and grown up in a yoga family. Owner & Educational Director of Payam-e-Mehr International Yoga center.