Cat Pose
Marjaryasana
Cat pose aka Marjaryasana is an all-levels a back-opening core pose.
Common Name: Cat Pose
Sanskrit Name: Marjaryasana (mar-jar-YAHS-anna)
Level: Beginner
Pose Type: Core Pose
Target Areas: Neck, Back Torso
Cat Pose aka Marjaryasana is an all-levels back opening and core pose that is usually performed with Cow Pose in order to warm up the spine and release the back.
Cat Pose Steps
Step 1
Start from your Cow Pose. Hands are stacked directly beneath the shoulders and knees are stacked directly beneath the hips.
Step 2
On an exhale, press into the palms and begin to draw your bellybutton in and up towards your ribcage as you round the back and draw the shoulder blades away from one another.
Step 3
Tuck the chin so that the crown of your head points down towards the mat as you continue pressing into the palms and drawing the shoulders away from your ears.
Step 4
Inhale and follow this pose with Cow Pose.
Modifications
If you experience pain in your knee caps during this pose, you can place a folded towel underneath the knees.
If you experience wrist pain from placing your hands at 90 degrees with your wrists, you can create a ball with your fists instead of placing the palms flat. Again, you can place a towel underneath your fists if you experience pain in your knuckles.
If neither of the above modifications relieve knee or wrist pain, you can perform these same movements while seated in a chair by placing your feet flat on the ground and your hands on your knees, rounding the spine in a seated position.
Benefits
• When practiced in conjunction with Cow Pose and synchronized with the breath, it helps to release and warm up the spine, as well as improve focus and relieve stress.
Cautions
• Knee injury
• Neck injury
• Avoid during 2nd & 3rd trimester of pregnancy
