Cat Pose (Marjaryasana)
Category: Kneeling / Spinal Flexion
Difficulty: Beginner
Sanskrit/Pronunciation: Marjaryasana (mar-jah-ree-AHS-uh-nuh)
Main Focus: Spine, Back, Shoulders, Core
Props: Yoga Mat, Blanket
Cat Pose (Marjaryasana) is a gentle kneeling posture that stretches the back and encourages movement and flexibility through the spine. Often practised as part of a flowing Cat-Cow sequence, the pose involves rounding the spine towards the ceiling while drawing the belly in and releasing the head towards the chest. It can help ease tension through the back, neck and shoulders while encouraging greater awareness of the breath and movement of the spine.
- 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
- 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
- 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
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Practise Cat Pose with a folded blanket beneath the knees to add cushioning and reduce pressure, making the pose more comfortable and supportive for sensitive knees.
Props to Support Cat Pose (Marjaryasana)
Use props to make Cat Pose more comfortable and supportive as you move through the spine. A folded blanket or knee pad beneath the knees provides extra cushioning and reduces pressure, while yoga bricks beneath the hands can raise the floor and offer additional support, helping you focus on your breath and the gentle rounding of the back.
