Forward FoldBeginner
Cat Pose
Marjaryasana
www.yoga-sequencing.com
About This Pose
Cat Pose (Marjaryasana) is a fundamental yoga position that rounds the spine upward like an arching cat. This spinal flexion stretches the back muscles, separates the vertebrae, and creates space between the spinal discs. Often paired with Cow Pose, Cat is essential for spinal health, releasing accumulated tension, and developing awareness of spinal movement.
Step-by-Step Instructions
- 1
Begin in tabletop with wrists under shoulders and knees under hips
- 2
Exhale and round your spine toward the ceiling
- 3
Tuck your tailbone under and drop your head
- 4
Press through your hands to create more lift in the upper back
- 5
Draw the belly button toward the spine
- 6
Hold for one breath or flow with Cow Pose
Alignment Cues
- Round evenly through the entire spine
- Press the floor away
- Keep shoulders stable
- Exhale fully to deepen the pose
Benefits
- Releases back tension
- Stretches spinal muscles
- Creates vertebral space
- Promotes spinal health
- Develops movement awareness
- Calms nervous system
Modifications
- Place blanket under knees
- Keep the neck more neutral if sensitive
Variations
- Flow with Cow Pose for Cat-Cow
Cautions & Contraindications
Cautions
- Avoid forcing the chin to chest
- Keep the movement controlled
Avoid this pose if you have:
- Neck injury
- Disc issues
Quick Facts
Primary Focus
spineSecondary Focus
shoulderscore
Suggested Hold
15 seconds
Tags
tabletopflexionspinewarmup
Equipment
yoga mat
