Yoga Cat Pose - Marjariasana

About Yoga Cat Pose

The cat pose is classified as a core asana because it focuses on your body’s center and works on strengthening and aligning your body’s core. This is a relatively simple yoga posture and can be easily performed by beginners. However, if beginners do feel discomfort while attempting the yoga cat pose, they may place a folded yoga blanket under their knees for added support and to release the pressure on the knees. The balasana pose and garudasana pose (for the arms only) may be practiced before the cat pose as warm up exercises for the muscles. This will eliminate the possibility of muscle strain and injuries.

Step By Step Instructions

Place your yoga mat in a quiet, peaceful place, and prepare yourself for the yoga cat pose!

1. Assume the neutral position of the cat pose: begin on your hands and knees. Your hands should be placed exactly below the shoulders while your knees should be positioned right below the hips. Ensure that your fingers are spread out, your back is flat, and your gaze is directed towards the mat.
2. The cat pose is essentially a sequence of arching the back outwards and inwards. When you inhale, allow your chest to open up and arch your back inwards (or downwards). Your head and hips should be lifted upwards. 
3. When you exhale, arch your back outwards, towards the ceiling. Your head and hips should be tucked inwards.
4. The cat pose sequence can be repeated as many times as you want. To exit the yoga cat pose, bring your body back into the neutral position (step 1)

Health Benefits of Yoga Cat Pose

The cat pose has myriad health benefits! Let’s find out all about them.

1. Stretches and elongates the back and spine.
2. Relaxes the neck and shoulders.
3. Stimulates the digestive system.
4. Strengthens the abdominal muscles.
5. Alleviates lower back tension.
6. Makes the spine suppler, which aids in injury prevention.   

Things to Remember!

Ensure that you are not over stretching your back or neck as that will result in strained muscles. Moreover, do not exert extra pressure on your hands and knees in an attempt to arch your back further. Overtime, your body will become increasingly flexible, and will naturally allow you to deepen the arch. Individuals who suffer from neck injury should consult their health practitioners before attempting the cat pose. It is recommended to assume the child’s pose and rest for some time, after performing the yoga cat pose.