Cat Pose – Majaryasana: Step-by-Step Guide

Cat Pose, or Majaryasana, is a fundamental yoga pose that promotes flexibility and mobility in the spine. It stretches the back and neck, helps warm up the body, and prepares you for more intense poses like Downward Dog. This pose is often paired with Cow Pose to create a flowing sequence that enhances spinal movement. Here’s how to perform Cat Pose properly.

Step-by-Step Instructions:

1. Starting Position: Begin on your hands and knees, also known as “all fours.” Align your knees directly under your hips and your wrists under your shoulders. You can adjust your wrists slightly forward if needed.

2. Spread Your Fingers: Actively spread your fingers wide, pressing down through the base of your fingers and fingertips to stabilize your hands and wrists.

3. Move into the Pose: As you exhale, draw your belly in and lift your side waists. Round your spine upwards toward the ceiling, releasing your head towards the floor. This is your Cat Pose, creating a gentle curve along the back.

4. Press Away from the Floor: Actively press the floor away with your hands, feeling the stretch and release in your back body.

5. Return to Neutral: Inhale and return to a neutral position, elongating your spine and preparing for the next round of movement.

6. Follow with Cow Pose: Cat Pose is typically followed by Cow Pose to further warm up the spine. Flow between the two poses to create fluid spinal movement.

Beginner’s Tips:

• Assistance from a Partner: Have a friend place their hands on your upper back to help bring awareness to that area and guide the stretch.
• Initiate the Movement from the Tailbone: To create more awareness in your back, try initiating the movement from your tailbone, letting the curve travel up your spine. Your head should drop last to help explore the curve in different parts of the back.

Benefits of Cat Pose:

• Increases Spinal Mobility: Cat Pose gently massages the spine, helping to increase flexibility and mobility.
• Stretches the Back and Neck: This pose is particularly effective at stretching the back and neck, which can help alleviate tension and discomfort.
• Prepares for Yoga Practice: It’s a great warm-up pose that prepares the spine for more advanced postures, especially when paired with Cow Pose.
• Improves Circulation: The movement increases the circulation of spinal fluid, promoting overall spinal health.
• Strengthens Hands and Wrists: Cat Pose helps strengthen the muscles in your hands and wrists, preparing them for weight-bearing poses like Downward Dog.

Things to Watch Out For:

• Neck Injury: If you have a neck injury, avoid dropping your head too far towards the floor. Keep your head in a neutral position to prevent strain.
• Wrist or Knee Injuries: If you have wrist or knee injuries, try substituting the traditional version of Cat and Cow with a seated or lying down variation to reduce pressure on those areas.

Variations of Cat – Cow:

• Seated Version: Sit on a chair or in an easy cross-legged position. Place your hands on your knees and round your spine into Cat Pose on the exhale. Add Cow Pose on the inhale by arching your back and lifting your chest.

• Standing Version: Stand with your legs hip-width apart and knees slightly bent. Place your hands on your thighs and round your spine on the exhale into Cat Pose. Add Cow Pose by arching your back and opening your chest on the inhale.

• Core Awakening Sequence: Turn the Cat-Cow sequence into a core awakening exercise by extending your opposite arm and leg in Cow Pose and then drawing the elbow back and knee to nose in Cat Pose. This variation engages the core and adds a challenge to your practice.

Cat Pose is an essential yoga posture that warms up the spine and helps improve flexibility in the back and neck. It’s also a great way to prepare for more challenging poses, especially when paired with Cow Pose. For premier yoga classes in North York, Serenev Studio offers three distinctive yoga practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re new to yoga or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.