Cat pose, or Marjaryasana in Sanskrit, is a gentle yoga posture often used to warm up the spine and create flexibility. It is known for promoting mobility in the vertebrae while also providing a release of tension in the back and neck. This pose encourages a mindful connection between breath and movement, making it ideal for cultivating body awareness. As a part of the cat-cow flow, cat pose is integral in balancing the spine’s flexibility and strength, helping to relieve stress while also toning and gently massaging the abdominal organs. It’s especially beneficial for counteracting the effects of prolonged sitting or poor posture.
How do you do cat pose?
Step 1.
Begin in a tabletop position on hands and knees, with wrists under your shoulders and knees under your hips, hands shoulder-width apart and knees hip-width apart.
Step 2.
Spread your fingers wide, with your middle fingers pointing forward. Keep your back flat and your neck in a neutral position, looking slightly forward.
Step 3.
Press firmly down into your palms, distributing your weight evenly across your palms and the tops of your shins and feet.
Step 4.
Inhale to prepare, lengthening your spine from tailbone to the crown of your head.
Step 5.
As you exhale, tuck your tailbone under and draw your belly button towards your spine, engaging your abdominal muscles. Round your back towards the ceiling, allowing your head to drop toward the floor. Your gaze should be directed towards your navel and protract shoulders and upper back.
Step 6.
To release, you can inhale and move back into the neutral tabletop position, or transition into Cow Pose
Benefits of cat pose
Articulation of each vertebra in your spine helps to relieve tension in the back and neck
Promotes coordination and deeper awareness between breath and movement
Often used as a gentle warm up which prepares the body for deeper movement
Stretches the shoulders and upper back, improves coordination
Variations of cat pose
challenge the core and balance by drawing one knee towards nose while rounding the spine
from tabletop, as you exhale into Cat Pose, lift one arm and reach it under your body, threading it through to the opposite side
flip your palms so that the fingers face your knees and wrist creases face forward for a deeper wrist stretch
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