Cat Pose - Yoga Poses

Cat Pose - Cat Stretch - Marjaryasana

Cat Pose - Information

The cat pose is also known by its Sanskrit name of Marjaryasana from the word marjari which means cat.  It is a level 1 pose and is suitable for most beginners without any injuries.  If you have any previous neck injury then it is advisable to keep you head in line with your torso and do not look left or right as this could be detrimental.

If you are familiar with the child's pose then you can come into cat pose from child's pose as the transition is very simple.  You can also move from the cat pose into cow pose.  Cat pose and cow pose are almost always done together.

The Cat Pose will give you a great stretch along the length of the back and also your neck.   Due to the angle your spine and organs will receive the benefit of a massage.

The main benefits you can expect from this pose are strengthened wrists.  You wrists play a fundamental part in yoga so it is a good idea to start with some good wrist exercise if you have not already done so. The will also benefit from a strengthening of the shoulders and increased flexibility of the spine.

Your internal organs receive a lovely little massage, you tone your abs, improve digestion, improve blood flow and relax your mind.  Even if you do only this pose you will be treating your body and mind.

Cat Pose - Instructions Step by Step

Step 1

Come down on to your hands and knees with your back straight as if in a tabletop position.  Your hands should be palm down with your lower legs pointing out behind you in a parallel with each other.  Your knees should be directly below your hips and your hands directly below your shoulders.  Keep your arms at a 90 degree angle with the floor. Without turning your head lift it up and look straight ahead.

Step 2

On the exhale of your breath slowly curve your spine towards sky.  Relax your head and tilt it towards the floor.  Be sure keep your knees, hand, elbows and arms in the same position as when you started.

Step 3

As you inhale bring the spine back to the straight position you started with.  If you are combining this yoga pose is Cow Pose then you can move beyond the straight back and arch the back in to the pose.

If you are new to Yoga then we recommend you learn all yoga poses under the supervision of a trained yoga teacher.


  • Improve Digestion
  • Increase Spine Flexibility
  • Increase Spine Strength
  • Increase Wrist Strength
  • Improve Blood Flow
  • Relax Your Mind
  • Relieve Anxiety


Be aware of neck injuries

Video Instruction

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