Having a hectic day? Then unwind with this simple yoga pose.
Cat Pose
This pose provides a gentle massage to the spine and belly organs.
Marjari = cat
Cat Pose: Step-by-Step Instructions
Step 1
Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
Step 2
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head to the floor, but don’t force your chin to your chest.
Step 3
Inhale, coming back to neutral “tabletop” position on your hands and knees.
Step 4
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
Pose Information
Sanskrit Name
Marjaryasana
Pose Level: 1
Contraindications and Cautions
With a neck injury, keep the head in line with the torso.
Preparatory Poses
Balasana
Garudasana (arms only)
Follow-up Poses
Cow Pose
Beginner’s Tip
If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area.
Benefits
Stretches the back torso and neck
Provides a gentle massage to the spine and belly organs
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