Cat Yoga Pose


Cat Yoga Pose

Cat Yoga Pose is a core, kneeling pose that targets the back and is ideal for yogis and yoginis at all levels.

ajna – the third eye chakra
related poses



How To Do Cat Yoga Pose
  1. Begin by coming to your hands and knees on the floor or mat. Place your knees so they are hip-width apart, wrists directly under the shoulders. Your arms and thighs should both be perpendicular to the floor.
  2. Press your palms into the floor and spread out through your fingertips. Point your toes out behind you. Make sure your back is straight, your spine nice and long to create a flat surface. Let your head relax in a neutral position, eyes fixed on the floor; keep your neck long and your shoulders pulled back to keep tension away from the neck.
  3. Exhale and lift at the center of your back and shoulders toward the ceiling, rounding your spine. Do not change your foundation, keeping your hands, arms, shoulders and knees stationary. As you lift your back, lower the crown of your head to the floor; do not bring your chin to your chest, only lower your head so that it naturally follows the curve of your back.
  4. Hold this position for a couple breaths, then inhale and come back to the neutral, flat position. Repeat this action two or more times if you feel comfortable, or alternate between this and the Cow Pose (Bitilasana). To come out, come to your knees before standing.
  • If you have a neck injury, do not perform this pose without an instructor present. If the injury is not severe, perform this pose with care and keep your neck in line with your torso.

Be sure to lift up at the shoulder blades. Try doing the pose in front of a horizontal full-length mirror, or have a partner place their hand between your shoulder blades to help you visualize the area you need to lift.

Stretches & Strengthens

All Muscles: Back, neck

Target Muscles: Back

Health Benefits of Cat Yoga Pose
  • Relaxes the mind and help alleviate stress.
  • May relieve mild back pain.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



marjari: cat, female cat
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?