MARJARIASANA - The Cat

Click here for body preparations.

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

The Cat

Amanda in cat pose Amanda in cat pose
  1. Kneeling on all fours with knees and ankles hip width apart. Tuck your toes under.
  2. Ensure the bases of your hands are directly under your shoulders and your knees are underneath your hips.
  3. Inhale and start a wave like movement with your spine, starting from the lumbar region (Or thoracic vertebra for those with a hypermobile spine). Tilt your pelvis backwards to create a hollow in your back and at the same time raise your head to look forward. (Do not over extend your neck). Allow your chest area to open and expand.
  4. On your out-breath, reverse the process by starting again from the lumbar region to tilting the pelvis forwards,draw in the abdominal muscles to create a `bridge`shape of the spine. (A bit like a frightened cat).
  5. Alternate between the two movements to create a steady rhythmic flow. Feel your spine moving one vertebra at a time.

MODIFICATION

For people with weak wrists, hands and arms you could rest on your forearms instead.

You may wish to place a cushion under your knees for support and comfort.

Summary of The Cat yoga pose

Alignment points Contra-indications Safety Instructions Benefits
  • Heels, ankles and knees hip width apart
  • Bases of hands under shoulders
  • Knees underneath your hips
 Do not over extend if you have hyper mobility in lumbar spine Use padding under the knees if they are weak or injured
  • Stretches hamstrings and increases mobility in the hips
  • Massages internal organs
  • Aids digestion
  • Stimulates the kidneys
  • Enhances circulation to the head
  • Has a calming effect on the whole body