Yoga

Cat Pose (Marjariasana)

Unlock the many benefits of Cat Pose (Marjariasana) with this step-by-step tutorial. Learn how to get started today and start feeling relaxed and energized!

Cat Pose Marjariasana (Mar-jar-YA-SUN-aa) — is a gentle backbend that loosens up the spine, stretches the back of the torso, and releases tension in the neck. The posture gets its name from the Sanskrit words marjari, meaning cat, and asana, meaning pose.

Cow PoseBitilasana (Bit-ill-Ah-SUN-aa) — is a gentle backbend that loosens up the spine, stretches the front of the torso, and releases tension in the neck. The posture gets its name from the Sanskrit words bitila, meaning cow, and asana, meaning pose.

Level of difficulty: Easy

Step-by-step instructions

1. Come onto your hands and knees, forming a tabletop position.

2. Keep your arms perpendicular to the floor with your hands directly under your shoulders and flat on the yoga mat; your knees are hip-width apart.

3. Look straight ahead, taking a deep breath and letting it go.

4. The next time you inhale, raise your chin and tilt your head back, push your navel downwards, and raise your tailbone. Compress your buttocks.

5. Hold the cow pose and take long, deep breaths.

6. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can, assuming the position of an angry cat.

7. Relax your buttocks.

8. Hold the cat pose for a few breaths before you return to the initial tabletop position.

9. Continue for five or six rounds, inhaling for cow pose and exhaling for cat pose, before coming out of the postures.

Benefits - cat pose

  • Loosens the spine.

  • Strengthens wrists.

  • Massages abdominal organs, stimulating kidneys and adrenal glands.

  • Stretches the back torso and neck.

  • Relieves menstrual cramps.

Benefits - cow pose

  • Loosens the spine.

  • Strengthens wrists.

  • Massages abdominal organs, stimulating kidneys and adrenal glands.

  • Stretches the front torso and neck.

  • Relieves menstrual cramps.

Precautions

  • Back or neck injury.

  • For wrist discomfort, place forearms on the floor.

  • If any pain occurs, move out of the pose.

Follow-up and preparatory poses

Browse our entire yoga poses library and learn more about each yoga pose in detail.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga Foundation Program online or at an Art of Living Center near you.

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