Marjariasana, or Cat Pose, is a spinal rounding movement usually practised from hands and knees. It is often paired with a gentle lengthening or Cow variation.
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Steps
- Begin with the hands beneath the shoulders and knees beneath the hips.
- Spread the fingers and keep the arms steady.
- Exhale and round the spine gradually.
- Allow the head to follow without forcing the chin down.
- Inhale and return to a neutral or gently lengthened spine.
- Repeat slowly for several rounds.
Chair variation
Sit on a chair with the hands on the thighs. Exhale while rounding the back, then inhale while returning to an upright position.
Alignment points
- Move through the whole spine.
- Keep the shoulders away from the ears.
- Use a comfortable range.
- Let the breath guide the pace.
Common mistakes
- Moving only the head and neck.
- Collapsing into the wrists.
- Forcing a large arch.
- Moving too quickly.
Practice limits
Reduce the range when the wrists, knees or spine feel strained. Use a chair or forearm variation when needed. Learn stronger spinal-wave variations from a qualified yoga teacher.