Cat pose Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Back
- Secondary Muscles
- Hips, Abdominals
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Marjaryasana, Cat stretch
Visualised Target Muscle Groups
Front
Back
How to: Cat pose
- Start on all fours, with your wrists aligned under your shoulders and your knees under your hips.
- Inhale as you arch your back, looking up towards the ceiling (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine.
- Continue to flow between these two positions for several cycles of breath.
Common Mistakes
- Not synchronizing breath with movement.
- Overarching the back instead of keeping a neutral spine.
Modifications
- Perform on a softer surface or place padding under your knees.
- Keep the position shallower if you experience discomfort.
Tips
- Focus on your breath while holding the pose.
- Ensure you're balancing your weight evenly between your hands and knees.
Cat pose Alternatives
Workout plans with Cat pose
Free programs that include this exercise, with sets, reps and rest for every day.
- Morning Yoga Routine for BeginnersYoga & Mobility · 3 days a week · Beginner
- Bedtime Yoga Routine for Better SleepYoga & Mobility · 3 days a week · Beginner
- Full Body Mobility Routine for BeginnersYoga & Mobility · 3 days a week · Beginner
- Shoulder and Neck Mobility RoutineYoga & Mobility · 3 days a week · Beginner
- Yoga Routine for Back Tension ReliefYoga & Mobility · 3 days a week · Beginner
- Desk Worker Yoga Routine (Neck & Shoulders)Yoga & Mobility · 3 days a week · Intermediate
Tags
yoga
stretching
back
beginner
flexibility
core
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