Cat Pose

Marjarasana · मार्जारासन

Cat Pose

Marjarasana · मार्जारासन

BackbendSpinal

Level

Beginner

Body

Backbend, Spinal

How to practice

As you breathe out, press the floor away and gently round your back. Keep your hands under your shoulders and knees under your hips. Let your head follow the curve without pulling it down.

Benefits

Gently moves the spine into rounding and stretches the back while coordinating movement with breathing.

Who should avoid or modify

Use padding under the knees and modify hand support for sore wrists. Keep the movement small with back symptoms; do not force the chin into the chest.

Recommended next

Poses that flow naturally after this one

Beginner0

Cow Pose

Bitilasana

Beginner0

Tiger Pose

Vyaghrasana

Beginner0

Child's Pose

Balasana

Beginner0

Downward Dog Pose

Adho Mukha Shvanasana

Counterposes

Poses that balance and release this shape

Beginner0

Cow Pose

Bitilasana

Beginner0

Child's Pose

Balasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Cat Pose

Marjarasana · मार्जारासन

Cat Pose

Marjarasana · मार्जारासन

BackbendSpinal

Level

Beginner

Body

Backbend, Spinal

How to practice

As you breathe out, press the floor away and gently round your back. Keep your hands under your shoulders and knees under your hips. Let your head follow the curve without pulling it down.

Benefits

Gently moves the spine into rounding and stretches the back while coordinating movement with breathing.

Who should avoid or modify

Use padding under the knees and modify hand support for sore wrists. Keep the movement small with back symptoms; do not force the chin into the chest.