Learn Yoga with the Cat Pose

Edited by HealthNut, Eng, VisiHow

Cat Pose is sometimes known by its Sanskrit name Marjaryasana, where Marjari means cat. The pose itself is a relatively simple one, which most people with experience in some of the more basic hands and knees poses, for example, Table Pose, should have no problem mastering in a short amount of time. The pose helps to stretch out the back of the chest area and your neck and will also give you a gentle massage on your spinal cord and the organs in your stomach if you can master the pose.

Was this helpful? Yes | No | I need help

However, it is recommended that you do not attempt this pose if you have any previous injuries to your neck. If you want to try it, be sure to keep your head lined up with your chest the whole time so you don't aggravate any injuries you have.

Was this helpful? Yes | No | I need help

Learn Yoga with the Cat Pose 39610.jpg

What equipment will you need to get started?

  • Although this pose can be performed anywhere, due to the pressure that will be on your knees during this pose it is highly recommended you have a yoga mat.
  • Some stretchy yoga trousers or leggings.
  • A baggy shirt or a vest which allows for maximum arm movement while attempting the pose.

Cat Pose Step-by-Step:

  1. 1
    Follow our article on how to warm up before yoga.
    Was this step helpful? Yes | No | I need help

  2. 2
    To begin get down onto your hands and knees and get into Table Pose.
    Ensure that your knees are below your hips. Your wrists, shoulders and elbows should all be aligned and lying perpendicular to the floor. Keep your head in a neutral position with your eyes facing down and looking at the floor.
    Learn Yoga with the Cat Pose 60881.jpg
    Was this step helpful? Yes | No | I need help

  3. 3
    On your next out breath arch your back upwards towards the ceiling.
    Ensure that your shoulders and knees stay in the same position. Next, relax your head so that it faces down towards the floor. Make sure that you don't force your chin into your chest, as this creates tension in the neck and can cause injury.
    Learn Yoga with the Cat Pose 49034.jpg
    Was this step helpful? Yes | No | I need help

  4. 4
    When you next breathe in, bring your back down to the neutral Table Pose once again on your hands and knees.
    Learn Yoga with the Cat Pose 38253.jpg
    Was this step helpful? Yes | No | I need help

  5. 5
    Follow our article on how to cool down after yoga.
    Was this step helpful? Yes | No | I need help


Variations on this pose:

  • If you are creating a yoga sequence using this pose then it is most often paired with the Cow Pose to allow a flowing and gentle breathing sequence. You can also move from this pose into other kneeling poses such as Table or onto a harder pose such as the Plank Pose.
    Learn Yoga with the Cat Pose 58349.jpg
  • If you find it difficult to keep your back rounded properly as you go into the pose, you can ask a friend or a yoga partner to place his or her hand a little above and between your shoulder blades. This should help to round out the area properly so you can make the most out of the pose.
  • You can also add a few poses before this one as part of a warm-up or cool down sequence if you would like. Poses like Child's Pose and Eagle Pose help to warm up the arms and the back, which will help with your balance and will help you to properly round out the spine as you inhale.

See our other yoga tutorials:


VisiHow welcomes all comments. If you do not want to be anonymous, register or log in. It is free.

Featured Author
Articles Started
Article Edits
2,000 Points
HealthNut is a featured author with VisiHow. HealthNut has achieved the level of "Private" with 2,000 points. HealthNut has started articles and made article edits. people have read HealthNut's article contributions.
Ask HealthNut
Hi, my name is HealthNut. I hope my article on "Learn Yoga with the Cat Pose" was helpful. If you have a question please click the button below.

Article Info

Categories : Sports

Recent edits by: Eng, HealthNut

Share this Article:

Thanks to all authors for creating a page that has been read 126 times.


Thank Our Volunteer Authors.

Would you like to give back to the community by fixing a spelling mistake? Yes | No