Cat Pose
Marjaryasana
About This Pose
Cat Pose (Marjaryasana) is a gentle spinal flexion performed from tabletop, typically paired with Cow Pose in the classic Cat-Cow flow. The Sanskrit name comes from "Marjara" meaning cat, mimicking the way cats stretch their spines. This accessible forward-rounding movement stretches the entire back body, including the spine, shoulders, and neck. It creates space between the vertebrae and releases tension accumulated from sitting or standing. The pose is therapeutic for back pain and stiffness, and when combined with Cow Pose in a rhythmic flow, becomes a moving meditation that synchronizes breath with movement. Cat-Cow is often the first spinal movement taught in yoga and remains valuable for practitioners of all levels.
Step-by-Step Instructions
- 1
Begin on hands and knees in tabletop position
- 2
Align wrists under shoulders, knees under hips
- 3
Spread fingers wide for a stable base
- 4
On an exhale, round the spine toward the ceiling
- 5
Tuck the tailbone under
- 6
Draw the chin toward the chest
- 7
Press the floor away to maximize the stretch
- 8
Draw the navel toward the spine
- 9
Feel the stretch along the entire back
- 10
Hold for one breath or flow with Cow Pose
- 11
Inhale to return to neutral or move into Cow Pose
Alignment Cues
- Spine rounds evenly like an angry cat
- Tailbone tucks under toward the floor
- Shoulder blades spread wide apart
- Chin draws toward chest naturally
- Core engages to deepen the flexion
- Press the floor away with the hands
- Movement initiates from the pelvis
Benefits
- Stretches the back, spine, and neck
- Releases tension in the back muscles
- Creates space between vertebrae
- Massages the spine and abdominal organs
- Improves spinal flexibility and mobility
- Calms the mind when paired with breath
- Relieves stress and tension
- Improves posture awareness
Modifications
- Place a blanket under knees
- Use fists if wrists are sensitive
- Keep the head neutral for neck issues
- Practice on forearms if needed
Variations
- Cat-Cow flow: alternate with Cow Pose
- Hold Cat Pose for several breaths
- Add lateral movements
- Combine with thread the needle
Cautions & Contraindications
Cautions
- Move slowly and with control
- Don't force the chin to chest
- Keep the movement in a comfortable range
- Coordinate movement with breath
- Support the movement with core engagement
Avoid this pose if you have:
- Neck injuries
- Recent back surgery
- Severe disc problems
- Wrist injuries (use modifications)
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
15 seconds
Tags
Equipment
