Cat Pose (Marjaryasana)

Cat Pose (Sanskrit name: Marjaryasana) is the complimentary sister pose to Cow Pose. It also stretches the back, abdomen, and hips.

Instead of arching the back, as in Cow, this posture utilizes a rounded spine in the opposite direction, which is spinal flexion. It is also a good preparatory pose done in the beginning to warm up the trunk of the body.

Performed on an exhalation, Cat Pose will open the back body as the front body contracts inward. This action will tone and massage the abdominal region. These two postures, when performed together, is a perfect example of how the practice of hatha yoga creates balance in the body through the flexion and extension of the spine.

How to Do Cat Pose: Step-by-Step Instructions

Step 1

Begin in a tabletop position.

Step 2

On an exhalation, round the back and tuck the chin into the chest while drawing the tailbone downward. Lift the belly muscles inward and upward toward the spine. Empty the lungs completely.

Cat Pose Benefits

  • Improves spinal flexibility
  • Helps with digestion
  • Tones the core
  • Improves circulation
  • Strengthens the wrists, arms, and shoulders