Cat Pose
Cat Pose Exercise Description
Cat Pose (Marjaryasana) is a quadruped spinal-flexion movement performed from a stable tabletop position. From neutral, you actively round the spine segment by segment while coordinating breath and gentle core engagement. The motion emphasizes posterior pelvic tilt, thoracic and lumbar flexion, cervical flexion, and scapular protraction—engaging the abdominals and serratus anterior while taking the back extensors toward end-range flexion. It’s often paired with Cow Pose in a controlled flexion–extension flow, but Cat on its own builds awareness of neutral spine, rib positioning, and shoulder blade mechanics. With bodyweight only and a wide base of support, it suits most ability levels when performed smoothly, within a comfortable, pain‑free range, and with steady breathing.
- Muscle Groups: Back
- Target Muscles: Longissimus
- Assisting Muscles: Iliocostalis, Multifidus, Spinalis
- Stabilizing Muscles: Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Lower Back
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Cat Pose Exercise
‘- Start on hands and knees: wrists under shoulders, knees under hips, fingers spread, gaze to the floor.
– Set a neutral spine: long neck, ribs stacked over pelvis, shoulders gently away from ears.
– Press the floor away to lightly protract the shoulder blades without shrugging.
– Exhale: tuck the pelvis (posterior tilt), draw ribs down, and round the mid‑back up toward the ceiling.
– Continue the wave up the spine; gently nod the chin toward the throat to flex the neck.
– Keep hips over knees and shoulders over wrists; distribute weight evenly through palms and shins.
– Maintain elbows straight but not locked; keep breath smooth—no breath‑holding.
– Inhale: unwind with control back to neutral tabletop (do not collapse through the shoulders).
– Avoid looking up or dropping the head forcefully; let the neck follow the spine naturally.
– Stop if you feel sharp pain; work only through a comfortable range with controlled, unhurried motion.
Cat Pose Tips
‘- Place wrists under shoulders, knees under hips, spread your fingers, and keep your gaze on the floor.
– Set a neutral spine with a long neck, ribs stacked over the pelvis, and shoulders gently away from the ears.
– Press the floor away to lightly protract the shoulder blades without shrugging.
– As you exhale, tuck the pelvis into a posterior tilt, draw the ribs down, and round the mid‑back toward the ceiling.
– Let the rounding travel segment by segment up the spine, then gently nod the chin toward the throat to flex the neck.
– Keep hips directly over knees and shoulders over wrists throughout the movement.
– Distribute weight evenly through both palms and shins, with elbows straight but not locked.
– Maintain smooth, steady breathing and avoid holding your breath.
– On the inhale, unwind with control back to neutral tabletop without collapsing through the shoulders.
– Let the neck follow the curve of the spine naturally; avoid looking up or dropping the head forcefully.
– Move only within a comfortable, pain‑free range using controlled, unhurried motion.
Cat Pose Beginner Introduction
Cat Pose (Marjaryasana) is a gentle, bodyweight yoga position on hands and knees that highlights slow, rounded movement through the whole spine. The shape flows from a subtle tuck of the pelvis, into a domed mid and lower back, and finally a soft bow of the head, while the shoulder blades glide slightly apart. As the spine curves, the abs and the muscles around the sides of the chest become more active, while the long muscles along the back experience a strong flexed, shortened position. Breath is synchronized with this wave-like motion, creating a calm, rhythmic quality.
This pose often appears together with Cow Pose in a back-and-forth sequence, yet practicing the flexed phase on its own can sharpen awareness of where neutral feels for the back, ribs, and shoulders. With a broad base of support from hands and knees and no external load, it suits a wide range of practitioners when the motion stays smooth, controlled, and within a comfortable, easy-breathing range.