Cat Pose

 

Marjari = cat

Cat Pose: Step-by-Step Instructions

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.

Inhale, coming back to neutral “tabletop” position on your hands and knees.

This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child’s Pose for a few breaths.

Pose Information
Sanskrit Name
Marjaryasana
Pose Level
1
Contraindications and Cautions
With a neck injury, keep the head in line with the torso.
Preparatory Poses
Follow-up Poses
Beginner’s Tip
If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area.
Benefits
  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and belly organs