Pose Name Sanskrit Name Level Targets
Cat Pose Marjariasana Beginner Reduce back pain

What is Cat Pose?

Marjariasana or Cat pose is a gentle massage to the spine and belly organs. You can do this pose by counting 10 to 20. This pose is often paired with cow pose on the inhale for a gentle, flowing vinyasa.

How to do Cat Pose

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Step 1

Sit on yoga mat. Put your palms on the floor. The distance between the hands should be as wide as the shoulder width. Your knees, shins and your feet should be on the floor. The distance between the legs should be as wide as the shoulder width.

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Step 2

Your right hand and your right knee should be on the same line. Your left hand and your left knee should be on the same line. You should make a table with your hands and your legs.

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Final Step

Now with deep breath raise your spine towards the ceiling. Your head should be towards the floor.

Come out from the pose: With a deep breath Get your hands off the floor, and sit on yoga mat.
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Tip for beginners: Protect your neck Tips_for_cat_poseKeep your neck in a neutral position. by broadening across your shoulder blades and drawing your shoulders down, away from your ears.
Partner assistance: If you have any problem with rounding the top of the upper back during the cat pose, ask your partner to lay a hand just above and between the shoulder blades to help you activate this area.
Contraindications and Precautions
Avoid this pose if have neck injury
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it’s not need to put your head down and keep the head in line with the torso.
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Benefits:
Stretches the back torso and neck
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Provides a gentle massage to the spine and belly organs
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Preparatory Poses:
pose Name sunskrit
Child-pose-icone Child’s Pose Balasana
Child-pose-icone Eagle Pose Garudasana (arms only)
Follow-up Poses:
pose Name sunskrit
Child-pose-icone Cow Pose Bitilasana