Indoindians #7DaysYogaChallenge Day 3 Cat Cow (Marjaryasnana) with Vajrasana


Now we are on day 3 of Indoindians #7DaysYogaChallenge with Rutu Trivedi Panjawani, a trained yoga instructor. Today we look at the Cat Cow pose or the Marjaryasnana with Vajrasana


Inhale in cat (upward pose)

Exhale in cow (downward pose)


  • Improves flexibility of neck, shoulders and spine
  • Gently tones female reproductive system, relieves from menstruation cramps
  • May be safely practiced during pregnancy
  • Beneficial for lower back pain and sciatica


  • Those with severe knee pain should wear either knee cap or put a folded towel below your knees during the practice. 


Breathing: Slow and deep


  • Alters and flow of blood and nervous impulses in pelvic region and strengths the pelvic muscles
  • Helps relieve piles
  • Helps aiding digestive issues like bloating and constipation
  • Alleviates menstrual disorders
  • It is a very important meditative posture as the body becomes upright and straight without any efforts

Contradictions and cautions:

  • Those with severe knee pain should avoid sitting in this posture
  • Those with Sciatica and lower back pain issues should also be careful.