Cat Pose, Marjaryasana, (Mar-jar-YAH-sun-ah)
marjary (cat) + āsana (pose)
Pose Type: Restorative, Core Activating, Back Pain, Sciatica, Stretching
Difficulty: Beginner
Create space and movement in your spine and shoulders with a centering cat pose.
cat Pose Fundamentals
Find Cat Pose and its counter pose Cow Pose in a Cat-Cow sequence at the beginning of a Vinyasa flow for a full body warm up and to gently awaken your spine for the practice.
Why the name? Have you ever seen a cat stretch?
Cat Pose allows us to work on our shoulder protraction, a movement that brings your shoulders forward and spreads your scapulae across your back.
Strong shoulder protraction is a foundational movement type within any yoga practice. You’ll find it when stepping through between your hands when coming out of a Downward Facing Dog, or when coming into arm balances such as Crane or Crow pose.
Tap into and connect with the natural curvature and movement of your spine in Cat Pose to balance the effects of a sedentary lifestyle.
Cat Pose Benefits
- Creates space in the back body, stretching the back muscles
- Is a great counter pose for backbends
- Warms up the spine
- Strengthens the core and shoulders
How To Do Cat Pose: Step-By-Step
1. Begin on all fours – ankles directly beneath shoulders and hips directly above knees, toes untucked. This is Table Top Pose.
2. On an exhale, round your spine towards the ceiling engaging your core, drawing your belly button up towards your spine.3. Drop the crown of your head towards the mat and press down through your hands, creating a broadness in your shoulder blades.
4. To come out of Cat Pose, release the posture, coming into a neutral spine Tabletop position.
Variation: Cat Pose with forearms on blocks
If you suffer from wrist or hand complications, this variation is for you. Simply come onto two blocks with your forearms.
Common Mistakes in Cat Pose
Cat Pose may look straightforward, but there are several common alignment errors that can limit the benefits of this gentle spinal flexion. Paying attention to these details will help you practice more safely and effectively.
Only rounding the upper back. Many practitioners round only through the thoracic spine while neglecting the lower back and neck. To get the full benefit, think about curving your entire spine like an angry cat, starting the movement from your tailbone and rolling it all the way up through your neck.
Holding the breath. Cat Pose should always be paired with a deep exhale. As you round your spine, breathe all the air out of your lungs. This deepens the abdominal engagement and helps you access a fuller range of motion in the spinal flexion.
Shifting weight backward. Some people rock their hips back toward their heels as they round the spine. Your hips should stay directly above your knees throughout the movement. If you notice your hips shifting, focus on keeping your thighs vertical.
Tips for Beginners
Start slowly and focus on isolating the movement in your spine. Place a folded blanket under your knees for extra cushioning, and consider widening your knees slightly if you feel any compression in the lower back.
A useful cue is to imagine someone is pressing their hand gently between your shoulder blades, encouraging you to push that area up toward the ceiling. At the same time, tuck your chin toward your chest and draw your navel strongly toward your spine. This creates the deep C-shape curve that gives Cat Pose its name and its therapeutic benefits for the spine.
If you have wrist sensitivity, try making fists and placing your knuckles on the mat, or come down onto your forearms instead. The spinal movement is the same regardless of hand position, so choose whatever option lets you focus on the quality of the backbend without distraction.
Related Poses
Preparatory Poses
Counter Poses
For more in-depth asana resources, check out our free Yoga Pose Library. Here you’ll find complete guides to each and every yoga asana to deepen your yoga knowledge.
Each pose page features high-quality photos, anatomy insights, tips and tricks, pose instructions and queues, asana variations, and preparatory and counter poses.
