Cat Pose, known as Marjaryasana in Sanskrit, is a gentle yoga pose that helps to warm up the spine, improve flexibility, and release tension in the back and neck.

It is often paired with Cow Pose (Bitilasana) in a flowing sequence to create a dynamic movement.

Here’s how to perform Cat Pose:

How to Perform Cat Pose (Marjaryasana)

  1. Start in a Tabletop Position:

    • Begin on your hands and knees (Tabletop Position) with your wrists directly under your shoulders and your knees directly under your hips.
    • Spread your fingers wide and press your palms firmly into the mat. Keep your arms straight and your gaze down.
  2. Align Your Spine:

    • Keep your spine in a neutral position, neither arching nor rounding, and engage your core muscles.
  3. Inhale:

    • On an inhale, prepare to move into Cat Pose.
  4. Exhale and Round Your Spine:

    • As you exhale, draw your belly button towards your spine, round your back towards the ceiling, and tuck your chin towards your chest.
    • Let your head drop naturally, but avoid forcing your chin to your chest.
  5. Hold the Pose:

    • Hold Cat Pose for a few seconds, continuing to breathe deeply.
  6. Transition to Cow Pose (Optional):

    • Inhale and transition to Cow Pose (Bitilasana) by arching your back, lifting your tailbone, and bringing your chest forward. Lift your head and look slightly up.
    • Repeat the flow between Cat Pose and Cow Pose several times, coordinating the movement with your breath.

Tips for Cat Pose

  • Breathe Deeply: Focus on deep, steady breaths to enhance the stretch and relaxation.
  • Move Mindfully: Transition slowly and mindfully between Cat Pose and Cow Pose to avoid straining your back and neck.
  • Engage Core: Keep your core engaged throughout the movement to support your spine.
  • Hand Placement: Ensure your hands are placed firmly on the mat with your fingers spread wide to distribute your weight evenly.

Benefits of Cat Pose

  • Stretches the Spine: Gently stretches and increases flexibility in the spine.
  • Releases Tension: Helps to release tension in the back, neck, and shoulders.
  • Improves Posture: Encourages proper alignment and improves posture.
  • Stimulates Abdominal Organs: Massages and stimulates the abdominal organs, aiding digestion.
  • Calms the Mind: Can help to relieve stress and calm the mind through focused breathing and gentle movement.

Contraindications

  • Neck Injuries: If you have a neck injury, keep your head in line with your torso instead of tucking your chin.
  • Back Issues: If you have severe back issues or injuries, perform the pose with caution and modify as needed.

Cat Pose is a simple yet effective yoga posture that provides numerous benefits for the spine and overall well-being. It’s an excellent pose to incorporate into your daily yoga practice or as part of a warm-up sequence.

Back to blog

Leave a comment

  • Yoga positions for beginners

    Yoga positions for beginners, it's essential to start with basic yoga positions that are easy to perform and help build a solid foundation for further practice. Here are some simple...

    Yoga positions for beginners

    Yoga positions for beginners, it's essential to start with basic yoga positions that are easy to perform and help build a solid foundation for further practice. Here are some simple...

  • Yoga stretches

    Yoga stretches are an excellent way to improve flexibility, relieve tension, and promote relaxation. Here are some effective yoga stretches that you can incorporate into your practice: 1. Child's Pose...

    Yoga stretches

    Yoga stretches are an excellent way to improve flexibility, relieve tension, and promote relaxation. Here are some effective yoga stretches that you can incorporate into your practice: 1. Child's Pose...

  • Chair yoga exercises

    Chair yoga exercises is a gentle form of yoga that can be done while sitting on a chair or using a chair for support. It's ideal for people with limited...

    Chair yoga exercises

    Chair yoga exercises is a gentle form of yoga that can be done while sitting on a chair or using a chair for support. It's ideal for people with limited...

  • Couple yoga positions

    Practicing yoga with a partner can deepen your practice, enhance your connection, and provide mutual support and encouragement. Here are some couple yoga positions that are suitable for both beginners...

    Couple yoga positions

    Practicing yoga with a partner can deepen your practice, enhance your connection, and provide mutual support and encouragement. Here are some couple yoga positions that are suitable for both beginners...

1 of 4

Become a Personal Trainer

Accredited Personal Trainer certification ensures you have the industry recognition necessary to succeed. Certification is the preferred credential of career minded professionals around the world. exam centers operating across more than 160 countries along with an online testing option provides you with the industry’s largest exam network.

The Mineral Mastery Program

For Health, Fitness, Nutrition and HTMA Practitioners.

Mineral Mastery is the quintessential program bridging the current education gap on how mineral imbalances affect physical and mental health.

Based on a decade of globally recognized independent research, front-line clinical practice, and collaboration with industry-leading pioneers and experts, Mineral Mastery shines the spotlight on the health effects of mineral imbalances and how to use minerals to increase energy, safely detox, and proactively protect health. 

  • Lifetime Access

  • Private Student Dashboard

  • Course Handbook and Slides

  • Certificate of Completion

  • Optional Affiliate Program to Earn Back Your Tuition

100% MONEY BACK GUARANTEE

Pilates

Benefits of Practicing Pilates

Pilates The Movements of Life

Pilates places a strong emphasis on the muscles of the core, including the abdominals, obliques, and lower back. This helps improve core strength and stability.

Pilates exercises promote flexibility throughout the entire body, enhancing the range of motion in joints and muscles.

Pilates exercises often involve spinal articulation and alignment, which can contribute to better posture.

Online Pilates Classes

TAKE CLASS ON ANY DEVICE

Tablet? Phone? Desktop? No problem. You can easily login and take class on any device at a time that fits your schedule.

Food Freedom Foundation Workshop

Have you ever wished for a breakthrough that would lead to lasting weight loss and unwavering confidence?

Well, my friend, Andrea Caprio has been in your shoes and has discovered the secret to sustainable weight loss that transformed her life.

By joining Andrea in the Food Freedom Foundation Workshop, you'll uncover the secrets to sustainable weight loss, discover the power of foundational habits and mindset shifts, and create a life of freedom, energy, and confidence.

Weight Loss & Emotional Eating Coach.

Master Certified Transformational Nutrition Coach.

HTMA + DNA Testing with Comprehensive Personalized Program

"HTMA is the best lab tool to detect copper toxicity and its effect on the broader nutrient mineral pattern that is related to both physical and mental health." ~Dr Malter, PhD

HTMA Packages for Complete Support Far beyond those "automated HTMA services" out there, our focus is on providing you the personalized guidance you deserve, as much support as you need.

  • Trace Elements HTMA Lab Test

  • Personalized HTMA-Based Wellness Report & Program

  • Healing Resources Support Vault

  • NA Lab Test + Health Report

  • 60 Minute Phone/Zoom Consult

  • Email Support

TRUSTED AND ACCREDITED LAB TESTING SINCE 1984

Certified Personal Trainer and Sports Nutrition Specialist

Get two industry-leading credentials with this unique opportunity and increase your earning potential.

Certified Personal Trainer and Sports Nutrition Specialist. All certification exams can be taken online or at your local testing center.