yoga cat pose

I love the “cat” very much and do it, like many yogas, in dynamics. This is when it is complemented by another asana: the cow pose. It is in this bundle that the exercise becomes most effective for the back, neck muscles and the body as a whole.

The cat pose (Marjariasana) can be done both in the morning and in the evening. When awakening, it helps to wake up, revitalizes the mind and body. And in the evening it relieves fatigue and gently kneads the entire spine, which was, for sure, tense and constrained. This exercise is especially useful for those who have a sedentary job and a sedentary lifestyle.

The name of the asana speaks for itself. We all watched the cat, how it moves smoothly and gracefully, how flexible its spine is. In yoga, with the help of this asana, we can also become like a cat. Marjariasana has a very pleasant effect on the spine, over and over again increases its mobility, relieves tension, makes us more flexible. And, as you know, the flexibility of the body is a sign of youth, beauty and health of a person.

And at the same time, the cat pose is easy to perform! Everyone can do it, both a beginner in yoga and one who experiences back pain. The main condition: perform this exercise smoothly and slowly. With any discomfort, you will need to ease up on the effort or even get out of the pose. But gradually, the weak back muscles will become stronger, the joints will become more mobile, and you will no longer experience discomfort, let alone pain. You just have to keep making the “cat”.

And another important addition in favor of this asana. When performing it, we use such parts of the body and muscles that we practically do not use in everyday life. For all its simplicity, the cat pose is huge, which is why it is included in almost every yoga class.

The benefits of exercise

• Strengthens neck muscles
• Restores flexibility and mobility of the spine
• Improves posture
• Relieves pain and stiffness in the back muscles after long periods of sedentary work
• The abdominal press is trained, the thoracic region is revealed
• Relieves general fatigue, there is a feeling of lightness
• Calms and at the same time tones the nervous system
• Especially recommended for women during pregnancy and the postpartum period

Exercise harm

There are no contraindications for performing the cat (and cow) pose. This asana is very simple, accessible and suitable for everyone.

How to do cat pose

Despite the fact that this asana has no contraindications, we want to remind you of the basic things. It is best to do this exercise in the morning, before breakfast, after drinking a glass of warm water with lemon. If you do not have time in the morning, you can work out in the afternoon or evening. Remember only that at least 2-3 hours should pass after the last meal (we are talking about a fairly light meal). Have a good practice!

Step by step execution technique

Step 1

We start with cow pose. We kneel, palms are under the shoulders. Fingers point forward. The hips are vertical, the knees are exactly under them.

Step 2

In this position, we begin to bend the bottom of the back, its middle part and finish the movement with the head. We pull the stomach, chest, solar plexus down, keeping slow deep breathing. The deflection should be such that someone sat on your back.

ATTENTION! The head and neck are stretched back, as if you were trying to see something on the ceiling. Raise your chin as high as possible, while being very careful with your neck.

Step 3

On exhalation, the pelvis moves in the opposite direction, the back arches upwards, the chin rests on the chest. This is the pose of a cat. We open the lower back, the middle part of the back, the area of ​​​​the shoulder blades as if we want to grow between them. Push the back up, keep deep, slow breathing.

ATTENTION! On the exhale, rounding the back, draw in the stomach. And we remove as much air from the lungs as possible.

Step 4

Now let’s try to combine these two exercises. We follow the breath, this is important: inhale – “cow” (deflection), exhale – “cat” (round the back). And we continue.

ATTENTION! All movements must be smooth. This complex involves the entire spine.

Enhance the effect of the cat pose

Cat Pose Time

Start with 1 minute, gradually increasing to 3-5 minutes.

1. The most effective cat pose will be in dynamics, when we connect the “cat” and “cow” at a fairly fast pace. But comfortable for you! And again we remember about breathing: inhalation – “cow”, exhalation – “cat”. We continue.
2. If you add the Downward Facing Dog pose to the cat-cow, you get a small but complete warm-up. Just five minutes on the mat every day – and the benefits for the back, neck muscles will be huge. Try it!

In our video tutorial, we show you how to combine these three exercises correctly. Repeat with us and be healthy!