Cat Pose (Marjariasana)

Cat Pose rounds the spine upward while drawing the navel toward the ceiling, creating a deep stretch through the back body and releasing tension in the mid and upper spine. It is especially helpful for warming up a stiff back at the start of practice or counteracting the effects of prolonged sitting. The movement is performed on hands and knees by exhaling as you tuck the tailbone, hollow the belly, and press the floor away to arch the back like a stretching cat.

Cues

• On your exhale, press firmly into your palms and draw your navel up toward your spine.
• Let your head drop naturally without forcing your chin to your chest.
• Spread your shoulder blades wide apart as the upper back rounds toward the ceiling.
• Keep your wrists stacked directly under your shoulders and knees under your hips.