i Sit in vajrasana.
ii Raise the buttons and stand in the knees.
iii Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
iv The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
v The knees may be together or slightly separated.
vi This is the starting position.
vii Inhale while raising the head and depressing the spine so that the back becomes concave.
viii Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds.
ix Exhale, while lowering the head and stretching the spine upward.
x At the end of exhalation contract the abdomen and pull in the buttocks.
xi The head will now be between the arms, facing the thighs.
xii Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction.
On the breath synchronized with the movement and flexion of the spine from top to bottom.
On swadhisthana chakra.
This asana improves the flexibility of the neck, shoulders and spine. It gently tones the female reproductive system. It may be safely practiced up to the sixth month of pregnancy, should be avoided after 3 months. Women suffering from menstrual disorders and leucorrhoea will obtain relief by doing marjari-asana and it may be practiced during menstruation for relief of cramps.