BeginnerkneelingMarjaryasana
मार्जरीआसन
Marjaryasana (Cat Pose) is the exhale phase of Cat-Cow — spine rounds up, chin tucks, belly draws in.
Anatomy Involved
Benefits
- Relieves back tension
- Improves spinal flexibility
- Massages abdominal organs
- Calms the mind
- Releases neck tension
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe neck injury
- Wrist injury — use fists
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Make fists or come onto forearms.
neck pain
Keep head neutral instead of tucking chin deeply.
Target Areas
Practice Flow
About this Pose
Marjaryasana (Cat Pose) is the exhale phase of Cat-Cow — spine rounds up, chin tucks, belly draws in.
How to Practice
1. Come to table top position (Bharmanasana).
2. Wrists under shoulders, knees under hips.
3. Exhale — completely.
4. Round the spine upward toward the ceiling (like a cat arching).
5. Tuck chin toward chest.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Marjaryasana
What is Marjaryasana?
Marjaryasana (Cat Pose) is the exhale phase of Cat-Cow — spine rounds up, chin tucks, belly draws in.
What are the benefits of Marjaryasana?
Relieves back tension. Improves spinal flexibility. Massages abdominal organs. Calms the mind. Releases neck tension.
Who should avoid Marjaryasana?
Avoid this pose if you have: Severe neck injury, Wrist injury — use fists.
How many steps are in Marjaryasana?
Marjaryasana is practiced in 10 steps. Come to table top position (Bharmanasana).
Is Marjaryasana suitable for beginners?
Yes, Marjaryasana is a beginner-friendly pose suitable for all levels.
What props are needed for Marjaryasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Marjaryasana help with?
Marjaryasana is therapeutic for: back pain, anxiety, digestive problems, posture correction.
What poses should I do before Marjaryasana?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Marjaryasana with other poses