Majaryasana – Cat by Sue Fuller

This posture is also referred to as cat and cow.  It will mobilise the spine and help to calm a restless mind.

This posture is fantastic as it can help to relieve stress and anxiety.  Often when feeling anxious stillness can be challenging.  This posture involves movement and the breath provides a focal point.

It is also great for balancing the pelvis and keeping the spine agile and youthful.  If the core muscles are also engaged it will strengthen this group of muscles too.

Begin on all fours with your hands under your shoulders and your knees under your hips.  Point your feet so the tops of the feet are in contact with the floor and make sure that your lower legs remain parallel and hip distance apart.

Majaryasana – Cat (spine lowered) Your elbows should be on the outsides of your arms with the triceps engaged but not tense, the middle fingers should be pointing straight forward.

As you inhale tilt your pelvis up, release your abdominals and lower ribs towards the floor and lift your chest and head up keeping your neck in line with your spine.




Majaryasana – Cat (spine raised)As you exhale look through your legs and round your spine up.  As you do so draw up the lower abdominal muscles and pull your navel towards your spine.

Then inhale and lengthen your torso moving through your starting position and tilting your pelvis up and lifting your chest and head remembering to keep your neck in line with your spine. 

Continue to roll through cat coordinating your breath to you movement for ten or more complete breaths.

This posture is ideal for beginners, it also introduces the concept of Vinyasa Yoga or breath synchronised movement.

Sue Fuller is the creator of the Yoga 2 Hear range of audio yoga classes.  Sue has a range of over 60 different audio yoga classes available on CD or MP3, the range includes classes for the absolute beginner right through to strong classes for more advanced practitioners.