Cat Pose - Marjariasana

Cat pose can relax your back, help with lower back pain and strengthen your posture. It is often practiced at the beginning of a class to warm up your spine.

This pose is often practiced along with Cow pose to flex and extend the spine on the inhale for a gentle, flowing vinyasa. 

Step 1

Begin on your hands and knees with your palms flat on the mat with palms down and fingers facing forward. Keep the hands in a line with the knees and make sure your wrists are below your shoulders and your knees are below your hips.

Step 2

As you exhale, round your spine toward the ceiling. Making sure you keep your shoulders and knees in position, pull your belly in, draw your chin toward your chest and press into the palms of your hands. Inhale and return to the neutral position on your hands and knees.

Cautions and Contradictions

With a neck injury, keep the head in line with the torso. With weak wrists, try holding the pose on your fingertips instead of your palms.


  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and belly organs
  • Can help relieve menstrual cramps