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Cat

Pose

Cat Pose

What is Cat Pose?

 

English Name: Cat Pose
Sanskrit Name: Marjaryasana (pronounced mar-JAHR-ee-AHS-uh-nuh)
Category: Gentle Flow, Spine Mobilization, Beginner-Friendly, Warm-up

Cat Pose, or Marjaryasana, is a foundational yoga posture often used in warm-up sequences to gently awaken the spine and promote fluid movement. Typically paired with Cow Pose, this posture helps release tension from the back, neck, and shoulders while encouraging breath awareness and spinal alignment. It’s accessible to practitioners of all levels and ideal for cultivating a mindful connection between movement and breath.

In Cat Pose, the spine rounds upward like an arching cat, drawing attention to the internal support of the core while stretching the back body. It’s a key pose in many yoga practices for developing spinal flexibility, supporting posture, and easing physical or emotional stress.

Benefits of Cat Pose

 

  • Spinal Mobility: Increases flexibility in the spine and relieves tension
  • Neck & Back Release: Gently stretches the neck, shoulders, and upper back
  • Core Awareness: Engages abdominal muscles through controlled movement
  • Calming Effect: Coordinates breath with movement to reduce stress and anxiety
  • Preparation for Flow: Ideal for transitioning into deeper poses and dynamic sequences

How to Practice Cat Pose

  1. Start on hands and knees in a tabletop position.
  2. Align shoulders over wrists and hips over knees.
  3. On an exhale, round your spine toward the ceiling.
  4. Tuck your tailbone, draw your belly toward your spine.
  5. Drop your head gently, allowing the neck to release.
  6. Stay for a breath or two, then transition to Cow Pose (optional), or repeat.
  7. To exit, return to a neutral spine or rest in Child’s Pose.
Cat pose tutorial graphic

Alignment Tips & Cues for Cat Pose:

Cat Pose graphic with alignment points: Upper bacl rounds, knees under hips, wrists under shoulders, press firmly through the palms, tops of the feet press into the mat

Alignment Tips:

  1. Spread fingers wide and press evenly into the hands
  2. Keep knees hip-distance apart
  3. Lift navel towards the back of the spine
  4. Let the head hang naturally without forcing it down

Simple & Effective Cueing Suggestions:

  • “Exhale and round the spine like a Halloween cat.”
  • “Tuck your tailbone and draw the navel up and in.”
  • “Push the floor away with your palms.”
  • “Let your head and neck relax.”
  • “Feel the space open between each vertebra.”

Contraindications

 

1. Wrist or Shoulder Injuries: Use props or modify weight placement

2. Knee Sensitivity: Use extra padding under the knees

3. Neck Issues: Avoid dropping the head fully—keep the neck in a neutral line

4. Recent Back Surgery: Only practice with clearance from a medical professional

5. Pregnancy (Later Trimesters): Modify to avoid abdominal compression

Modifications & Variations of Cat Pose

 

Modifications

  • Use a folded blanket under knees for cushioning
  • Place hands on blocks to reduce pressure on wrists
  • Keep the neck in line if there’s cervical discomfort

Variations

  • Cat-Cow Flow: Alternate between Cat and Cow Pose to warm up the spine
  • One-Legged Cat Stretch: Extend one leg behind for balance and strength
  • Seated Cat-Cow: Perform on a chair for accessibility
  • Kneeling Cat with Bolster: Place forearms on a bolster to reduce wrist strain

Common Mistakes to Avoid

 

  1. Collapsing the shoulders: Press into the ground to stay lifted
  2. Holding the breath: Breathe fully and rhythmically with each movement
  3. Moving too fast: Slow, controlled motion maximizes the benefits
  4. Over-rounding the neck: Let it relax naturally rather than forcing the chin to chest
  5. Misaligned wrists and shoulders: Keep wrists directly under shoulders

When to Avoid or Modify Cat Pose

 

  • Wrist, knee, or shoulder pain: Use props or adjust body weight as needed
  • Spinal injuries or post-surgery: Avoid deep flexion without medical clearance
  • Pregnancy (mid to late stages): Focus on neutral spine or try Cat-Cow on forearms
  • High blood pressure or dizziness: Move slowly and mind breath awareness

Why Practice Cat Pose?

 

Cat Pose is a gentle yet powerful way to reconnect with your breath and spine. It helps release everyday tension, improves posture, and sets the tone for a mindful practice. When combined with Cow Pose, it becomes a rhythmic flow that soothes the nervous system, encourages fluid movement, and prepares the body for deeper yoga postures. Whether practiced on its own or as part of a sequence, Marjaryasana is a grounding, essential part of a healthy yoga routine.

Frequently Asked Questions

Can I do Cat Pose if I have a stiff back?

Yes—it’s designed to gently increase spinal mobility. Move slowly and stay within a pain-free range.

Is Cat Pose always done with Cow Pose?

Often, yes. But it can be practiced on its own to focus on spinal flexion and abdominal engagement.

What if my wrists hurt in tabletop?

Try placing a wedge under your hands, use fists, or practice on your forearms to reduce pressure.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

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