Marjari Asana (Cat Stretch)

Sit in Vajrasana. Raise the Buttocks and Stand on the knees. Lean forward
and Place the hands Flat on the floor Beneath the shoulders with the
Fingers Facing forward. The hands should be in line with the knees. The
arms and thighs should be perpendicular to the floor. The knees are slightly
separated so that they are well aligned under the Hips.
Inhale while raising the Head and depressing the spine so that the back
becomes concave.
Exhale while lowering the Head and Stretching the spine upward. Pull the
Buttocks in.
Perform this movement slowly and carefully. Be aware of your Breath and
Move with your Breath.
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Marjari Asana
Cat Stretch

Image source- google

 Marjani Asana

Benefit
This asana improves flexibility of the neck, shoulders
and spine. It Gently tones the female Reproductive
System, giving Relief from menstruational cramps.
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