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At the end of exhalation contract the abdomen and pull in the buttocks. The head will now be between the arms, facing the thighs. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction.
This is one round. Breathing: Try to perform the movement breathing as slowly
as possible. Aim at taking at least 5 seconds for both
inhalation and exhalation. Ujjayi breathing may be used. Duration: Perform 5 to 10 full rounds for general purposes. Awareness: Physical - on the breath synchronised with the
movement and flexion of the spine from top to bottom.
Spiritual - on swadhisthana chakra. Benefits: This asana improves the flexibility of the neck,
shoulders and spine. It gently tones the female reproductive system. It may be safely practised up to the sixth month of pregnancy; forceful contraction of the abdomen, however, should be avoided after 3 months. Women suffering from menstrual disorders and leucorrhea will obtain relief by doing marjari-asana and it may be practised
during menstruation for relief of cramps. Practice note: Do not bend the arms at the elbows. Keep the
arms and thighs vertical throughout.
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