Forward FoldBeginner
Cat Pose
Marjaryasana
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About This Pose
Cat Pose (Marjaryasana) is the complementary counterpose to Cow Pose, creating spinal flexion by rounding the back toward the ceiling. This pose releases tension in the spine and neck while stretching the back muscles. Often practiced in a flowing Cat-Cow sequence, it helps warm up the spine and coordinates breath with 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 tension in the spine and neck
- Stretches the back muscles and shoulders
- Improves spinal flexibility
- Calms the mind on the exhale
- Coordinates breath with movement
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
