Marjaryasana (Cat-Cow Pose): Full Guide & Health Benefits

Marjaryasana, or Cat-Cow Pose, is a foundational yoga posture performed on the hands and knees. It's a simple yet versatile pose, essential for creating smooth transitions in vinyasa flows. It helps improve spinal flexibility and strengthen the back muscles.

This asana has long been used in physical therapy and rehabilitation programs, as it's ideal for releasing tension in the muscles of the back, neck, and shoulders.

This asana mimics the movements of a cat. While the pose is extremely simple, it is highly beneficial for improving the practitioner's health.¹

In Sanskrit, marjari means ‘cat,’ and asana means ‘posture.’ Marjaryasana is a dynamic movement that resembles a cat stretching its spine. It's simple to perform and requires no special physical preparation.

This asana is often used:

• As a warm-up before your main practice.
• As a counter-pose after backbends and twists.
• As a preparatory posture for more complex asanas.
• As a transitional pose in vinyasa sequences.

Health Benefits of Marjaryasana

• Relieves fatigue in the back muscles.
• Helps prevent spinal protrusions and herniated discs.
• Strengthens the abdominal muscles.
• Improves the function of the digestive, reproductive, and nervous systems.
• Develops spinal flexibility.
• Strengthens the wrist joints.
• Alleviates pain for women during the first days of the menstrual cycle.
• Calms the nervous system and helps combat stress.

Contraindications and Precautions: When to Refrain or Be Cautious

Marjaryasana is considered a relatively safe and gentle asana, but like any physical practice, it has its limitations. It's crucial to listen to your body and consult with a doctor or a qualified yoga instructor before starting, especially if you have any of the conditions listed below.

Absolute Contraindications (when the pose is not recommended):

• Acute phase of serious spinal injuries:
  • Recent vertebral fractures.
  • The acute phase of an intervertebral disc herniation with severe pain or neurological symptoms (numbness, weakness in the limbs).
  • Vertebral instability.
  • Immediately following spinal surgery. It is essential to wait for a full recovery and get clearance from your doctor or physical therapist. Recovery times vary and can range from several months to a year or more.
• Recent abdominal or pelvic surgery:
  • Surgeries on abdominal organs (e.g., appendectomy, gallbladder removal, intestinal surgery) or pelvic organs. You should refrain from practice for at least 6–8 weeks post-surgery and only begin with your surgeon's permission, as the asana involves movements that alter intra-abdominal pressure and engage the abdominal muscles.
• Acute inflammatory joint diseases:
  • Arthritis in the knee or wrist joints during a flare-up.
• General acute conditions:
  • Fever.
  • Acute respiratory viral infections, the flu, or other infectious diseases in their acute phase. Practice can worsen symptoms and slow down recovery due to the additional strain on the body.
  • Severe general malaise or weakness of unknown origin.
• Conditions Requiring Special Caution and Modifications:
  • Pregnancy:
    • First trimester: Although the pose is often recommended, be extremely cautious or abstain if there is a risk of miscarriage or other complications. Avoid sharp movements and deep twists.
    • Second trimester: Generally considered a safe period for Marjaryasana, but it's important to monitor your body's sensations and avoid any pressure on the abdomen.
    • Third trimester: Modifications may be necessary, such as a wider knee stance (to create space for the belly). Avoid overly deep arches and rounds that may cause discomfort. Consultation with your doctor and, preferably, a prenatal yoga instructor is mandatory. Do not perform the pose if it causes discomfort or pressure in the abdominal area.
• Chronic spinal conditions (not in the acute phase):
  • Disc protrusions or herniations without acute pain: Perform very gently, avoiding the maximum range of motion, especially a deep arch in the lower back. Focus on a smooth, gentle lengthening of the spine.
  • Osteochondrosis: Movements should be fluid and without jerking.
  • Scoliosis: The pose can be beneficial but requires mindful execution and possibly asymmetrical adjustments under the guidance of a specialist.
• Wrist issues:
  • Carpal tunnel syndrome, osteoarthritis, instability, or previous wrist injuries. If you experience pain or discomfort in your wrists, immediately stop bearing weight on your hands. Perform the asana on your forearms or fists (if this does not cause pain), or use special wrist support wedges.
• Knee issues:
  • Osteoarthritis, arthritis (not in a flare-up), history of meniscus injuries, or sensitive kneecaps. Place a folded blanket, a thicker mat, or special yoga pads under your knees to reduce pressure. If you experience sharp pain in your knees, you should avoid the pose.
• High intracranial pressure, glaucoma:
  • Avoid sharp downward movements of the head and holding the position with your head below heart level for extended periods. Movements should be smooth and synchronized with your breath.
• Hypertension or hypotension:
  • Perform the asana at a calm pace, avoiding holding your breath or making abrupt transitions between arching and rounding to prevent spikes in blood pressure or dizziness.

General Recommendation: Always begin your Marjaryasana practice with a small range of motion, gradually increasing it as your muscles warm up and your body adapts. Listen to your body's signals and never push through pain. If you have any doubts about the safety of practicing Cat Pose with your health condition, be sure to consult your doctor.

Preparing for the Pose

1. Before you begin, warm up with a few simple joint rotations for your wrists and knees.

Step-by-Step Instructions

1. Come to a tabletop position on all fours. Place your hands directly under your shoulders and your knees directly under your hips.
2. Start with a neutral spine, without any significant arch or rounding.
3. On an inhale, gently arch your spine, starting the movement from your tailbone and letting it ripple up to the crown of your head. Your chest moves down and forward. At the peak of your inhale, feel the arch along the entire length of your spine. Gaze gently upward, but avoid cranking your head back. Keep your shoulders drawn away from your ears so you don't pinch the back of your neck.
4. On an exhale, smoothly round your spine, again starting the movement from your tailbone. Draw your chin toward your chest. Tuck your tailbone down and forward. At the end of the exhale, aim to create as much space as possible between your shoulder blades, as if you're trying to touch the ceiling with the center of your back. Feel the stretch across your upper back. Actively press your hands into the mat the entire time. Keep your elbows straight but not locked.
5. Repeat for several cycles (inhale to arch, exhale to round), synchronizing the movement with your breath.

Common Challenges and Solutions

If you feel any pain in your wrists, you can perform the pose on your forearms (with palms together or flat on the mat, parallel to each other).

Variation 1: With Leg Extension

1. From your starting tabletop position (with a neutral spine), inhale and extend one leg straight back, bringing your thigh parallel to the floor. Keep your hips level and square to the mat (both hip points are in one line, parallel to the floor). Reach the crown of your head forward. Avoid compressing the back of your neck.
2. On an exhale, bend the lifted knee and draw it toward your forehead while rounding your spine, just as in the classic Marjaryasana. Press firmly through your hands. Tuck your tailbone. Feel the stretch along your entire back. Inhale to return to the starting position with the leg extended. Repeat several times, then switch to the other leg.

Variation 2: Balancing on Hand and Knee

1. From your tabletop position, inhale and simultaneously extend your left leg straight back (thigh parallel to the floor) and your right arm straight forward (parallel to the floor).
2. Hold the balance. Your gaze should be forward and slightly down. Your neck is a long, natural extension of your spine.
3. On an exhale, bend your raised arm and leg. Draw your elbow toward your knee and your knee toward your elbow as you round your spine.
4. On an inhale, return to the extended position. Repeat several times, then come back to tabletop and switch sides (right leg back, left arm forward).

Variation 3: With a Wide Hand Position

1. Place your hands wider than your shoulders, about twice the distance apart. Your fingers should point forward.
2. On an inhale, bend your elbows out to the sides and lower your chest toward the line between your hands (or as low as you comfortably can). Your pelvis should remain over your knees, with your thighs vertical. If this is challenging, don't lower yourself too far.
3. On an exhale, push through your hands to lift your chest. Round your spine, tucking your pelvis (tailbone down). Draw your chin toward your chest.
4. This variation can also be done with your palms turned so the fingers point inward, toward each other.

• Your feet can rest with the tops on the mat or with the toes tucked under. In either position, ensure your feet are parallel to each other and symmetrical.
• Pay attention to your pelvis: it should remain stacked over your knees. Avoid shifting it forward or backward during the movements (unless a variation specifically calls for it). Your thighs should stay perpendicular to the floor.
• Don't tense your neck. Your neck should be an extension of your spine in the neutral position and move along with it as you arch and round.
• Press your entire palm firmly into the floor. Distribute your weight evenly across the whole hand, including your fingers, to relieve excess pressure on your wrists.
• Stay connected to your breath throughout the practice. The movement should be synchronized with the breath: inhale to arch (Cow Pose), exhale to round (Cat Pose).
• You can practice Cat Pose at any time of day. Adjust the number of repetitions based on how you feel and your physical capacity.