Marjari = Cat, Asana- Pose , Bitila = Cow, Asana = Pose or Posture

Steps

1. First go to the sitting stithi pose and take a deep breath 2 times.
2. Go to vajrasana.
3. Next, position your body into tabletop position as shown. Make sure your knees are directly below your hips and perpendicular to the ground, your wrist, elbows, and shoulders should be in a straight line.
4. Your back should also be straight and parallel from the floor.
5. Inhale and curve the spine down while raising the head up,  this is called dog pose.
6. Make sure that your knees and hands don’t move and stay in the original starting position.
7. Exhale and push your spine towards the ceiling while bending your neck downward as shown in the picture, you can see the hump in the back, it looks like a cat and it is called cat pose.
8. Head needs to be there in between the hands.
9. Repeat this process 5-6 more times.

Benefits

1. Improves the flexibility of the spine, neck and shoulder areas making them stronger.
2. Massage of the lower abdomen that includes digestive system, intestines and reproductive organs.
3. Women who suffer menstrual irregularities and cramps get benefit from regular practice of Marjariasana. Reproductive disorders also get eliminated.
4. Strengthens wrists and shoulders.
5. The stretching relaxes the mind and removes all the stress and strain.