Asana series: Cat Pose – Marjary asana

I am so pleased to be able to introduce you to this beautiful asana.

A highly valued dynamic pose. It is suitable for everyone, it is energising and it has many benefits to offer. You may find that some yoga traditions call this pose – Cat and Cow pose.

  • releasing muscle tension around the spine
  • increasing flexibility of the spine
  • helps with digestion
  • helps with menstrual issues
How to practice

1.~Start on placing yourself on all fours (hands and knees). Hands are underneath your shoulders and knees are underneath your hips (90 degrees). Knees are about hip width apart

2.~Spread your fingers wide and try to bring all finger-joints into contact with the ground to stretch the fingers. Keep your back straight and tops of the feet flat to the floorcat-centre


3.~As you inhale, start rolling your pelvis and tail bone up, curving your lower and middle back down, opening your chest and raising your head up. Abdominal muscles are


4.~As you exhale, start rolling your pelvis and tail bone down and in, curving your lower and middle back up and bringing your head down



Always keep working from your pelvis/tail bone towards your head as you inhale and as you exhale. Focus on the movement, maintaining a smooth motion like a wave. If you are stable enough, close your eyes and tune into the motion. Observe the movement of each vertebra as you move. Repeat the movement as many times as you are comfortable. 3 rounds are suggested. Listen to your body to make sure that you don’t over-do it.

Work slowly, consciously and in rhythm with your breath.
  • correct position of your hands and knees
  • correct breathing
  • do not bend elbows
  • keep centre position – do not lean forward or back or sideways
  • if your knees are achy or you suffer from arthritis you can either fold the yoga mat underneath your knees to get a bit softer support or use external pads (make sure that they are not too spongy so you can keep stability)
  • If you have any doubts or concerns contact me or discuss with your physician

A healthy spine means a healthy nervous system and a healthy nervous system means longevity. 

Yoga is joy  

Resources: personal practice, System of Yoga in Daily Life book

Article Name
Cat Pose - Marjary asana
A highly valued dynamic pose suitable for everyone. It is also called Cat and Cow pose. This energising pose can release muscle tension around the spine, increase flexibility of the spine, helps with digestion and more. Learn how to practice this asana.
Publisher Name
Bara at WalkingthePath
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