Gomasana
Back to asanas
Cat Pose
BackbendRestorative

Cat Pose

Marjaryasana

A gentle spinal flexion performed on all fours where the back rounds toward the ceiling, the chin tucks to the chest, and the tailbone drops. Often paired with Cow Pose, it mobilizes the spine and releases tension in the back and neck.

  • ·Stimulates the spine
  • ·Calms the mind
  • ·Massages spine and organs

Instructions

  1. 1Start on all fours with your wrists directly under your shoulders and your knees under your hips, tabletop position.
  2. 2On an exhale, press the floor away with your hands and draw your navel up toward your spine.
  3. 3Round your entire spine toward the ceiling, letting the tailbone drop toward the floor.
  4. 4Release the crown of the head downward without forcing the chin to the chest.
  5. 5Spread your shoulder blades wide apart across your upper back and breathe fully into the back body.
  6. 6Hold for one breath, then move fluidly into Cow Pose on your next inhale.

Contraindications & precautions

  • ⚠Wrist pain or carpal tunnel syndrome — perform the pose on fists or forearms to reduce extension load on the wrists.
  • ⚠Acute neck injury or cervical herniation — keep the neck in a neutral position rather than letting the head hang, and move within a pain-free range.
  • ⚠Recent abdominal surgery or hernia — the drawing-in action of the abdominals can place strain on healing tissue and should be avoided.

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