MARJARIASANA- The Cat preparations

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.



KNEELING ON ALL FOURS.

  1. Kneel on all fours with knees and ankles hip width apart. (Putting your fists together and place them in between your knees to measure the distance.)
  2. Ensure the bases of your hands are in line with your shoulders. Allow your right leg to straighten. Maintaining your balance, curl your right toes under and press out your right heel, firming your right thigh. Keep your back straight, looking at the ground tucking your chin in.
  3. Adopt normal gentle breathing (about five) then gently release. Repeat the other side.
  4. As above, position yourself on all fours ensuring you are fully aligned. In a lovely soft gentle movement, keeping your hands and legs in position, slowly move your upper body in a clockwise circular motion so that your bottom will almost sweep across your heels (Think about the four points of a compass).
  5. Return into all fours and keep the momentum going using a gentle breath. Feel your thigh muscles strengthening and enabling you to move your upper body. Have a short rest and repeat in an anti-clockwise direction.