How to Do Marjariasana Pose | Cat Pose

We absolutely love Marjariasana, or Cat Pose, because it’s one of those delicious movements that feels like a big, warm hug for your spine. It’s often one of the first poses we practise in a flow because it’s so gentle and effective at waking up the body. Whether you’re feeling a bit stiff in the morning or need to shake off a stressful afternoon, this pose is your go-to for finding a little more space and ease.

In this pose, we focus on the fluid movement of the spine, mimicking the graceful stretch of a cat. It’s all about checking in with how you feel, rather than how you look. If your knees feel a bit sensitive, we always recommend doubling up your mat or sliding a soft blanket underneath for some extra cushioning—there’s never any need to push through discomfort!

In this guide, we’ll walk you through how to flow through this movement with ease, honouring your body’s natural rhythm every step of the way.

How To Do Marjariasana (Cat Pose)

Set your foundation
Start on your mat on all fours in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips, feeling the ground support you.

Find your centre
Find a neutral spine where you feel long from the crown of your head right down to your tailbone. Keep your gaze soft and slightly down so your neck stays nice and long.

Inhale and arch
As you take a deep breath in, slowly let your belly soften towards the floor. Gently lift your gaze and your tailbone towards the sky, feeling a lovely opening across your chest.

Exhale and round
As you breathe out, press into your hands and round your back up towards the ceiling, just like a stretching cat. Tuck your chin gently towards your chest and feel the space being created between your shoulder blades.

Flow with your breath
Continue to flow between these two movements, letting your breath lead the way. If you’re practising this as part of a Yin Yoga sequence, you might choose to hold one position for a few minutes to really feel into the connective tissue.

Explore and play
Feel free to make this your own by adding some gentle sways or circles with your hips. You could even extend one leg back or the opposite arm forward to play with your balance and feel a little more length.

The Benefits of Marjariasana (and Yoga in General)

Marjariasana is such a beautiful way to bring movement into the spine, helping to increase suppleness and mobility in every single vertebra. By gently arching and rounding, we’re not only stretching the back and neck but also giving our abdominal organs a soft massage, which can be so helpful for digestion. It’s a wonderful way to release any physical tension you might be carrying after a long day of sitting or standing.

Beyond the physical, this pose is a direct line to your nervous system. As we sync our movement with the breath, we signal to the body that it’s okay to relax, moving us out of that ‘fight or flight’ mode and into a state of calm. It’s a moving meditation that helps clear mental clutter and brings you right back to the present moment.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a deeper connection with your own body and finding that sense of inner peace that stays with you long after you roll up your mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Kumbhakasana Pose | Plank Pose
• How to Do Navasana Pose | Boat Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla