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Cat Pose

Marjaryasana

Cat Pose (Marjaryasana) in tabletop with spine rounded and core engaged.

About This Pose

Cat Pose (Marjaryasana) is a foundational tabletop posture that rounds the spine and activates the deep core. It is often practiced with Cow Pose to mobilize the back and coordinate movement with breath.

Step-by-Step Instructions

  1. 1

    Start in tabletop

  2. 2

    Exhale, round spine and draw navel in

  3. 3

    Let head relax in line with spine

  4. 4

    Inhale back to neutral or move into Cow

Alignment Cues

  • Spread fingers and press knuckles down
  • Broaden upper back without collapsing chest
  • Move from tailbone through crown

Benefits

  • Releases tension in back
  • Activates core and serratus
  • Supports posture awareness
  • Warms spine safely

Modifications

  • Use fists or forearms if wrists hurt
  • Reduce range of motion
  • Place blanket under knees

Variations

  • Flow with Cow Pose (Bitilasana)
  • Add knee-to-nose on exhale

Cautions & Contraindications

Cautions

  • Do not force chin to chest
  • Press the floor away to protect shoulders
  • Keep weight centered

Avoid this pose if you have:

  • Severe wrist pain (modify)
  • Acute disc flare-up (stay gentle)
  • Severe osteoporosis (avoid aggressive rounding)

Use This Pose

Quick Facts

Primary Focus

core

Secondary Focus

spineshoulders

Suggested Hold

30 seconds

Tags

tabletopspine-mobilitycorewarm-upback-care

Related Poses

Cow Pose

Cow Pose

kneeling

Mountain Pose

Mountain Pose

standing

Tiger Pose (Tabletop Bow)

Tiger Pose (Tabletop Bow)

kneeling