Marjariasana | Cat Pose | Steps & Benefits



Sanskrit name of the pose: Marjariasana (मार्जरासन)

English name of the pose: Cat Stretch Pose/Cat Pose

Type of Yoga: Ashtanga Yoga

Level of Yoga: Basic

Duration: As per your capability or 15 to 30 seconds

Target Area: Neck and Back torso

Strengthens: Shoulders, Spine, Wrist

There are several types of Yoga Asanas that make us both mentally and physically healthy. In this article, we are going to talk about the Marjariasana (Cat Stretch Pose/cat pose). This yoga is very beneficial for the waist and back. There are many benefits to doing this asana. Let us know about the method of doing Marjariasana (Cat Stretch Pose/cat pose) and the benefits you get by doing this asana regularly.

Cat Stretch Pose


What Does It Mean By Marjariasana?

Marjariasana is a forward bending yoga posture, and some people know it by the name of cat poses or Cat Stretch poses. The word Marjariasana has come from two Sanskrit language word.

The first word is “Marjari (मार्जरी)”, which means “cat or cat stretch” and

The second word is “asana (आसन)”, which means “yoga poses“.

The person doing this posture looks like a cat. Regularly practice Marjariasana to keep your spine and back muscles flexible. Let us know in detail the method of doing this yoga posture.

Preparatory Yoga Poses Of Marjariasana:

Method Of Doing The Marjariasana


Method Of Doing The Marjariasana:

To start Marjariasana you first sit down on a yoga mat on the floor

Now come to your knees and raise your hips by putting a little weight on your hands as if you are about to crawl

Straighten your thighs upwards make an angle of 90°

Keep your hands straight and keep your palms on the floor

In this situation, your chest will be parallel to the floor and you will look like a cat

Now taking deep breathing, tilt your head backward, push your navel up from the bottom and lift the tailbone (the lower part of the spinal cord)

Compress your buttocks together

Now, exhaling, bring the head towards the chest and round the upper waist

In this posture, there will be a pull in your upper back

Now take the head towards the ceiling while inhaling, make the upper waist round

In this position, you’ll feel a stretch in your chest muscles.

Maintain slow, deep breaths.

Next, gently tilt your head backward and repeat this sequence.

Aim to repeat it about 10 to 20 times.

Follow Up Poses of Marjariasana

Precautions Of The Marjariasana


Precautions Of The Marjariasana

Marjariasana is a simple yoga posture but before you do this, keep in mind some of the precautions:

Pregnant women must not practice this Asana

If you have injuries or pain in the neck and shoulder, then do not try to do this asana

Do not try to do this posture more than your capacity

If you are suffering from the head injury, make sure you keep your head in line with your torso

People suffering from back or knee pain should not do Marjariasana

You practice this posture in the direction of a certified yoga teacher

Benefits of The Cat Pose


Benefits of The Cat Pose:

By doing this asana you get many advantages such as –

This yoga gives strength to the muscles

It improves the blood circulation in our body

Increases the flexibility of your backbone

The wrists and shoulders are strong

This simple mind keeps calm too

Helps intensely to reduce your belly fat

Digestion is strengthened with the regular practice of cat stretch pose.


This posture is beneficial for your body in different ways; this posture gives a good strain to the spinal cord, and with it provides relief in back pain and neck pain.

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