Cat pose (Marjariasana in Sanskrit) is used in many forms of yoga. It is frequently used in hatha yoga classes and core conditioning yoga. If you are taking classes, it won’t be long before you come across cat pose.
To start in cat pose, get on your hands and knees. Your hands should be placed directly below your shoulders with your fingers spread apart and facing forward. The knees should be directly under the hips with the lower legs and feet on the floor. In most classes, the back is in the neutral or flat back position and the neck is relaxed, looking at the floor.
The movements are synchronized with the breath in cat pose. Breathe deeply and on the exhale, tuck the tailbone, pull in the ab muscles toward the spine and round your back. Think of your cat when your two year old pulls her by the tail. Tuck your chin and look toward your knees. This is called cat tilt.
The next step in cat pose is called cat lift. The movement is in reverse. On the inhale of the breath, lift your tailbone toward the sky and look up at the ceiling. The spine will curve in the reverse direction and the abdominal muscles relax and sink lower.
This sequence is completed a few times, depending on the class. At the end of the sequence, you will return to a flat back position before moving on to another pose. In many hatha yoga classes, the sequence is followed by a moment of relaxing in child’s pose.
Cat pose offers several health benefits, in addition to toning the core and strengthening the abdominal and back muscles. The pose is good for the spine, providing strength and suppleness that can prevent injury. Cat pose also relieves tension in the back and is invigorating to the spine, muscles and organs.
Cat pose will be demonstrated in many yoga DVDs. You can also find demonstrations of cat pose on sites like YouTube.