Cat

mārjaryāsana•मार्जरीआसन

Maya - Pose Assistant

Ask me anything about Cat

Benefits

Cat Pose, typically paired with Cow Pose, involves rounding the spine towards the ceiling for spinal flexion. It gently massages and stretches the back muscles, relieves stress, improves posture, and increases coordination.

Practice Guide

Start in a tabletop position (on hands and knees), wrists under shoulders, knees under hips. Fingers spread.

Exhale, engage abdominal muscles, draw navel towards spine.

Round spine towards ceiling, release head towards floor (don't force chin to chest). Spread shoulder blades.

Feel the stretch along the entire back.

Hold briefly.

Inhale to release back to neutral or move into Cow Pose.

Modifications

Place blanket under knees

Practice on forearms or fists if wrists sensitive

Safety Notes

⚠Serious neck injury (keep head aligned with torso)

⚠Recent abdominal surgery

⚠Severe osteoporosis

Anatomy

Muscles Targeted

Core (abdominals, to round the spine)

Serratus anterior (to protract scapulae)

Muscles Stretched

Back torso (spinal extensors, latissimus dorsi, rhomboids, trapezius)

Neck (posterior, gently)

What's Next?

Maya suggests trying these poses:

Cow

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Spinal FlexionSpinal MobilizationWarm UpCore Engagement AnteriorBack StretchCounter Pose For Cow

Yoga Styles

Signature of

Hatha Therapeutic

Also practiced in

VinyasaYinPrenatalRestorative

HathaPaired with cow pose for spinal warm-up, held with breath awareness

VinyasaDynamic cat-cow flows, warming the spine for flowing sequences

YinSlow, mindful movement between cat and cow, held longer

TherapeuticGentle spinal mobility for back health and posture improvement

PrenatalExcellent for relieving back tension during pregnancy

RestorativeGentle movement for releasing tension and stress

Sequencing

Warm-up Poses

Table Top Pose

Counter Poses

Cow Childs Table Top Pose Neutral

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Spinal Flexion PoseOften Paired Dynamically With Cow Pose For Spinal Warm UpExcellent For All Levels For Spinal Awareness And FlexibilityPromotes Release In The Back Body