Marjariasana Benefits: The combination of office chair, laptop screen and work sitting in the same position for hours – this combination of today’s lifestyle is gradually taking a toll on the body. Many people feel pain even in turning their neck by the end of the day, while others find it difficult to straighten their back. Cervical and lower back pain is increasing rapidly especially among those working in IT, banking and corporate sectors. Health experts say that the main reason for this is sitting for a long time, bent posture and less movement of the body. In such a situation, a very easy asana of yoga, Marjari Asana, is considered to provide relief in these problems. The good thing is that it can be done at home or office in just a few minutes.

What is Marjari Asana and why is it special?
Marjari Asana is called Cat Pose in English, because while doing it the posture of the body looks like that of a cat. In this asana, the spine is bent up and down like a wave, due to which the entire spine is activated. According to yoga experts, it is especially beneficial for those people who work sitting for a long time or who have stiffness in their back and neck. In fact, when we sit in the same position for a long time, the muscles of the spine become stiff and blood circulation in them reduces. Marjari Asana helps in releasing that stiffness gradually. This is the reason why physiotherapists also recommend it in initial cases of back pain.

How does it work for the spine and neck?
The biggest advantage of Marjari Asana is that it utilizes the entire range of motion of the spine. When the back is bent up, the muscles behind the spine are stretched, and when the back is bent down, the muscles in the front are activated. This sequence helps in making the spine flexible. People suffering from neck pain get special relief in this, because in this the neck is also moved up and down in a controlled manner. The stress that accumulates by sitting bent towards the screen in the office gradually starts reducing. Many yoga instructors say that with regular practice, a lot of improvement has been seen in the initial cervical problems.

What do Ayurveda and Yoga experts say?
In both Yoga and Ayurveda, Marjari Asana has been considered useful for spine health. From Ayurvedic point of view, it helps in balancing Vata dosha, which is considered to be a major cause of pain and stiffness in the body. Regular exercise can provide relief from back pain, sciatica and shoulder stiffness. Yoga experts say that this asana is not limited to pain only. This causes slight pressure and strain on the abdominal organs, which improves digestion. When done in coordination with breathing, it is also considered helpful in increasing lung capacity. Many people have experienced that after doing this the body feels light and relaxed, which reduces stress and improves sleep.

Visible difference in everyday life
Neha (name changed), an IT professional from Bhopal, says that she was suffering from stiffness in her neck for several months. Along with physiotherapy, he started Marjari Asana for 5 minutes every morning. In about three weeks the intensity of the pain started reducing and now she has made it a part of her daily routine. Similarly, improvement in back pain has also been seen in many corporate employees by doing light yoga exercises. Actually, the body needs regular movement. When we remain still all day, the muscles become stiff. Marjari Asana breaks that stability and makes the spine mobile again. This is the reason why it is also being adopted as office break yoga.

Correct way to do Marjari Asana
No special equipment is required to do this asana, only a flat place or yoga mat is sufficient. First of all, sit on your knees and place both hands on the ground below the shoulders. Stabilize the body in a table-like position. Now while exhaling, slowly round the back upwards, pull the stomach in and bring the chin towards the chest. Wait a few seconds. Then while inhaling, bend the back down, leave the stomach loose and lift the neck up. This became a cycle. Do it slowly 8-10 times in the beginning.

What things to keep in mind
Do not make jerky movements while doing this asana. Maintain coordination of breathing and movement. If you have severe pain or serious spine problem, first consult a doctor or yoga expert. This should be done with caution even after pregnancy or surgery. The most important thing – benefits are seen only by doing it daily, not by doing it occasionally. Finally, experts believe that in the modern lifestyle, small yoga practices can save from major pain. Marjari Asana is one such easy and effective solution, by spending a few minutes a day, the neck and back can be kept healthy for a long time.

(Disclaimer: The information and information given in this article is based on general assumptions. Hindi news18 does not confirm these. Contact the concerned expert before implementing them.)