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Marjariasana- Cat Posture

This yoga posture is usually performed in combination with Bitilasana (cow posture) for a vinyasa (movement) to warm up the spine. If you are combining the postures repeat 10-20 times



  • Start on your hands and knees in a “tabletop” position, with your fingers and toes pointing away from your body. Make sure the hands are in line with the knees (hip/shoulder width apart).
  • Adjust your hands so that your wrists, elbows, and shoulders come in one straight line 90° to the floor, and that your hips are directly above your knees.
  • Your abdominal muscles should be drawn up and in as if there was a string tying your navel to your spine.
  • Exhale, lower your head, rounding your spine toward the ceiling. Contract the abdominals further and tuck the tail bone under. Keep your shoulders and knees in the same position.
  • Inhale, come into Bitilasana (cow posture), or come back into shashankasana (hare posture).


  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and abdominal organs
  • When combined with Bitilasana (cow posture) relieves menstrual cramps


  • Lower back, knee, or wrist injuries