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    Cat Pose (Marjaryasana)
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    Cat Pose (Marjaryasana)

    A gentle, flowing movement that helps wake up the spine. Often paired with Cow Pose, Cat Pose invites you to round the back like an arching cat, releasing tension and...

    Category: Warm-up/Spinal Mobility

    Difficulty: Beginner

    Sanskrit: Marjaryasana (mar-JAHR-ee-AH-sa-na)

    Instructions
    • Begin on hands and knees in a tabletop position
    • Align wrists under shoulders and knees under hips
    • On an exhale, round the spine upwards, tucking the tailbone and drawing the belly in
    • Drop the head gently, bringing the chin toward the chest
    • Press into hands and tops of feet for support
    • Hold for a few breaths or flow with Cow Pose on the inhale
    Benefits
    • Increases flexibility in the spine, neck, and shoulders
    • Gently massages abdominal organs
    • Relieves tension in the back and improves posture
    • Calms the nervous system and encourages mindful breathing
    Modifications
    • Place a blanket under knees for cushioning
    • Keep movement small and gentle if dealing with back sensitivity
    • Practise seated (hands on knees) if getting on the floor isn’t suitable
    Cat Pose with Blanket

    Add a folded blanket under the knees in this pose to alleviate pressure and add more comfort.