Marjaryasana – Cat Pose

Marjaryasana – Cat Pose


Marjaryasana is derived from the combination of the Sanskrit words Marja(cat) and asana (posture or pose). The reason for the name Marjaryasana is, this pose resembles the position of the cat.  It is called as Cat Pose in English.

Very simple yoga pose, yet very powerful.  Beginners can do this pose easily. Many yoga classes teach this pose at the starting of the class. And Marjaryasana helps as a good warm up pose.

Preparatory Poses for Marjaryasana are Garudasana (arms only) and Balasana; and the Follow-up Pose is Cow Pose (Gomukhasana).

Steps Involved:

  1. Form the “tabletop” position
  2. Align the knees directly below your hips
  3. Align the wrists, shoulders and elbows in a same line
  4. Neck should be neutral.
  5. Drift the gaze to the yoga mat.
  6. Exhale; Round the spine toward the roof.
  7. At the same time keep your shoulders and knees in place
  8. Release your head toward the floor
  9. At the same time, keep your chin neutral.
  10. Hold on this position for few seconds.
  11. Breathing should be normal.
  12. Exit the pose, by back to the “tabletop” position.
  13. Repeat all the above steps at least three to five times.


  • Increases flexibility.
  • Provides a gentle massage to the belly organs and spine.
  • Helps to improve the balance.
  • Regulates the breathing.
  • Reduces the lower back problems.
  • Purifies the blood.
  • Regulates the blood circulation.
  • Improves the functions of the adrenal glands and kidney.
  • It is a good stress reliever.
  • Helps to improve the spine alignment.
  • Stimulates the abdominal muscles.
  • Reduces the back pain.
  • Stretches the torso, neck and back.
  • It lengthens the legs and arms.
  • It helps to Warm-up the body before practise any tough poses.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Wrist problems
  • Recent Knee injuries
  • Carpal Tunnel Syndrome
  • Head injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Even though Marjaryasana seems simple, it is always advisable to practise with the expert’s supervision. Know your limits;do not stretch beyond your limits. Gradual practise will help to master any yoga pose.

If you find any difficulties or any discomfort. Please exit the pose, and consult with experts and doctor.