Forward FoldBeginner
Cat Pose Variation
Marjaryasana Variation
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About This Pose
Cat Pose Variation takes the traditional spinal flexion deeper by increasing the rounding through the upper and middle back. This intensified position targets chronic tension patterns, particularly in the area between the shoulder blades. The deeper flexion provides a more therapeutic stretch for those with persistent back tightness.
Step-by-Step Instructions
- 1
Begin in Cat Pose with spine rounded
- 2
Shift your weight slightly toward your heels
- 3
Increase the rounding through the upper back
- 4
Let the head hang heavy
- 5
Breathe into the back body
- 6
Hold for 3-5 breaths
- 7
Slowly return to neutral tabletop
Alignment Cues
- Deepen the exhale to increase rounding
- Feel the stretch between shoulder blades
- Keep the arms stable
- Relax the neck completely
Benefits
- Intensifies spinal release
- Targets upper back tension
- Releases chronic tightness
- Deeper therapeutic stretch
- Opens between shoulders
- Maximizes flexion benefits
Modifications
- Use blanket under knees
- Don't shift back as far
Variations
- Add gentle swaying side to side
Cautions & Contraindications
Cautions
- Move slowly and mindfully
- Support wrists if needed
Avoid this pose if you have:
- Wrist pain
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
shoulderships
Suggested Hold
30 seconds
Tags
tabletopflexiongroundingrelease
Equipment
yoga mat
