- Start on all fours with wrists under shoulders and knees under hips.
- Spread the fingers wide and press evenly through the palms.
- Keep the spine neutral, the neck long and the gaze toward the floor.
- Exhale and press the floor away, rounding the spine toward the ceiling.
- Tuck the tailbone and draw the navel in toward the spine.
- Let the head release, with the chin moving toward the chest.
- Broaden across the upper back by spreading the shoulder blades apart.
- Pause for a breath at the top of the curve.
- Inhale and return slowly to a neutral tabletop position.
- Repeat five to ten rounds, moving smoothly with the breath.
Marjariasana
Sanskrit: मार्जारासन · Pronunciation: mar-jah-ree-AHS-anna · Chakras: Manipura, Anahata
This page explains marjariasana, the Cat Pose, for learners searching how to practise this gentle spinal stretch correctly and safely. You will find clear steps, alignment cues, common mistakes, benefits, variations, props and safety guidance. It suits beginners and regular practitioners who want a clear, practical, teacher-led guide to Cat Pose.
Overview
What Is Marjariasana?
Marjariasana, or Cat Pose, is a gentle, all-fours yoga posture in which you round the spine toward the ceiling like a stretching cat. It lengthens the back, neck and shoulders, wakes up the abdominal muscles, and links the movement to the breath. Often paired with Cow Pose in the Cat-Cow flow, it is a safe, beginner-friendly way to warm up the spine and ease stiffness.
Sanskrit Name
Marjariasana (मार्जारासन)
English Name
Cat Pose
Difficulty
Beginner
Pose Type
Kneeling Pose, Spinal Flexion
Body Focus
Spine, Upper Back, Neck, Shoulders, Abdomen
Muscles
Erector spinae, Rectus abdominis, Trapezius, Rhomboids
Chakras
Manipura, Anahata
Dosha Effect
Traditionally Vata-balancing when gentle; Kapha — reducing
Historical Ref
Modern Hatha yoga; part of the Cat-Cow flow
Yoga Style
Hatha, Vinyasa, Sivananda, Iyengar
Hold Duration
5–10 slow rounds, or 3–5 breaths per hold
Best Time
Morning warm-up or evening wind-down
Preparatory
Bharmanasana, Bitilasana, Balasana, Vajrasana
Counter Poses
Bitilasana, Balasana
Warm Up First
Preparatory Poses
Releases the back and calms the breath before practice
Warms the knees and ankles for kneeling poses
Step by Step
How to Do Marjariasana — Step-by-Step Instructions
Alignment Cues
Key Alignment Cues
- Stack the wrists directly under the shoulders.
- Keep the knees under the hips, hip-width apart.
- Press the floor away through the hands and fingertips.
- Round the whole spine evenly, not just the lower back.
- Draw the navel up and in to engage the abdomen.
- Keep the arms active with a soft, unlocked elbow bend.
- Release the head and neck in line with the spine.
- Keep the weight evenly spread between the hands and knees.
Watch Out
Common Mistakes
Hips Shifting Back
Keep the hips over the knees as you round the spine.
Locked Elbows
Keep a soft bend and press the floor away with the palms.
Sinking Between the Shoulders
Press the floor away and spread the shoulder blades wide.
Jamming the Neck
Let the head hang freely, with a long neck and relaxed jaw.
Rushing the Movement
Move slowly with the breath: exhale to curl, inhale to release.
Rounding Only the Lower Back
Curl evenly from the tailbone up through the upper back.
Benefits
Benefits of Marjariasana
Spine
- Increases spinal flexibility
- Eases back stiffness
- Lengthens the back muscles
Core and Posture
- Engages the abdominals
- Builds core awareness
- Counters slumped posture
Shoulders and Neck
- Releases upper-back tension
- Stretches the neck and shoulders
- Opens the shoulder blades
Mind and Breath
- Syncs movement with breath
- Calms the mind
- Eases mild stress
Variations
Marjariasana Variations to Consider
Cat-Cow Flow Alternate Cat Pose with Cow Pose in time with the breath.
Seated Cat Pose Sit on a chair and round the spine with hands on the knees.
Standing Cat Pose Stand with hands on thighs and round the spine to ease the knees.
Forearm Cat Pose Rest on the forearms to relieve sensitive wrists.
Knee-to-Nose Cat Pose Draw one knee toward the nose as you round to engage the core.
After the Pose
Counter Poses for Marjariasana
Always neutralise the spine after any backbend. Practice one or two of these counter poses immediately after Marjariasana:
Avoid If
Who Should Avoid This Pose
- Acute neck injury or severe neck pain
- Painful wrists or carpal tunnel syndrome
- Sensitive knees without padding
- Recent spinal or abdominal surgery
- Herniated disc in a flare-up
- Severe shoulder injury
Therapeutic Uses
Ailments That May Benefit from Marjariasana
- May ease mild back stiffness and tension.
- May help relieve tight shoulders and upper-back strain.
- Traditionally used to ease menstrual discomfort; evidence is limited.
- Traditionally suggested to support digestion; evidence is limited.
- Often used to relieve mild stress through slow, rhythmic breathing.
- Not a treatment for disc problems or scoliosis; consult a doctor.
FAQ
Frequently Asked Questions
What is marjariasana?
A gentle all-fours yoga pose that rounds the spine, also called Cat Pose.
What does marjariasana mean in Sanskrit?
Marjara means cat and asana means pose, so marjariasana is the Cat Pose.
Is it spelled Marjariasana or Marjaryasana?
Both are used. They are different transliterations of the same Sanskrit name.
How many rounds of Cat Pose should I do?
Do five to ten slow rounds, moving with the breath, alone or with Cow Pose.
What is the difference between Cat and Cow Pose?
Cat rounds the spine on the exhale; Cow arches it on the inhale.
Why do my wrists hurt in Cat Pose?
Weight often collapses into the wrists. Spread the fingers, or use fists or forearms.
Can beginners do marjariasana?
Yes. It is gentle and beginner-friendly; pad the knees and move slowly.
Who should avoid Cat Pose?
Avoid or modify with acute neck injury, painful wrists, sensitive knees or recent spinal surgery.