Cat Pose (Marjaryasana) is a gentle yoga pose performed on hands and knees where you round your spine upward like an angry cat. It stretches the back, neck, and shoulders while activating the core. It is typically paired with Cow Pose to flow between spinal flexion and extension (Cat-Cow flow).
Muscle Group
Back, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves spinal flexion mobility
- Stretches the back, neck, and shoulders
- Activates the core (transverse abdominis)
- Excellent gentle warm-up for the spine
- Calming and restorative
- Foundational yoga pose accessible to all levels
How to perform
- Start in a tabletop position on your hands and knees. Hands directly under shoulders, knees under hips.
- Spread your fingers wide. Press through your palms.
- Exhale and round your spine toward the ceiling. Drop your head and tuck your tailbone.
- Pull your navel up toward your spine. Feel the stretch through your back.
- Continue rounding through the entire spine — neck, mid-back, and lower back.
- Hold briefly, then transition into Cow Pose by inhaling and arching the spine in the opposite direction.
- Flow between Cat and Cow for 5 to 10 cycles, syncing breath with movement.
- Move slowly and mindfully.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Lower Back
Primary