Cat (Marjaryasana)
Pose Overview
| Common Name | Cat |
| Traditional Sanskrit Name | Marjaryasana |
| Sanskrit Name Pronunciation | mar-jar-ee-AHS-uh-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Cat, or Marjaryasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the back, neck, and spine. The name of the pose comes from the fact that it resembles a cat, with the spine arched and the head and tail tucked under. The pose is said to be helpful for increasing flexibility and strength in the back, neck, and spine, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
Benefits of Cat
Improves flexibility and mobility in the spine Strengthens the core and back muscles Calms the mind and helps relieve stress and anxiety Can help alleviate menstrual discomfort and improve digestion
How to Enter Cat
Start on all fours with your wrists directly under your shoulders and your knees directly under your hips Inhale and arch your back, lifting your head and tailbone towards the ceiling Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees
How to Exit Cat
Inhale and release the pose by coming back to a neutral position on all fours
Common Cat Modifications & Variations
To make the pose easier, you can keep your knees on the floor and only move your upper body To increase the challenge, try lifting one leg at a time while in the rounded position
Common Mistakes with Cat
Rounding the lower back too much or not enough Not engaging the core muscles
Safety Guidance
If you have any lower back or neck injuries, use caution in this pose and consult with a doctor or yoga teacher before practicing Avoid this pose if you are pregnant
