Cat stretch

Cat stretch or (Marjariasana) in Sanskrit

Cat pose is one of the most common poses practiced in yoga and is a wonderful way to promote spinal mobile.


  • Start on all fours, like a four legged table.
  • Place your hands directly under the shoulders and flat on the ground.
  • Now place your knees under your hips and hip distance apart.
  • Take a moment to focus on your breathing. As you exhale, drop your head and ease your chin towards your chest, if this is uncomfortable for your neck allow your neck to remain straight.
  • Arch your back up towards the ceiling, drawing your abdominal muscles towards your lower back .
  • Be mindful not to tense your shoulders easing them away from your ears.
  • Hold the pose for 6-8 slow breaths and return to the table like pose. Repeat 4-6 times.

Benefits Of the Cat Stretch

  • Stretches back muscles
  • Promotes spinal flexibility
  • Strengthens wrists and shoulders
  • Massages the digestive organs helping to improve digestion
  • Tones the abdomen
  • Relaxes the mind
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