Marjariasana – Cat pose

School of Yoga explains marjariasanacat pose

Majriasana technique:


Marjariasana – Cat pose

  • Sthithi (starting position) – sit in vajrasana.
  • Kneel upright, hands to the side.
  • Lean forward on all fours.
  • Place hands on the floor such that hands are level with and below the shoulders.
  • The knees, buttocks, shoulders and hands should be in one line and perpendicular to the floor to form a square. Inhale.
  • Exhale while raising the head and bend the spine so that the back bends towards the floor.
  • The drishti at this point is oordhva drishti (gaze into space).
  • Exhale till you feel the anus contract. Hold for 10 counts.
  • Inhale and come back to sthithi position.
  • Exhale while lowering the head and stretching the spine upward. Let the head between the hands, facing the thighs.
  • The drishti at this point is nabhigre drishti (gaze into the navel).


    Marjariasana – Cat pose

  • At completion of exhalation, contract the abdomen towards the spine and perform moola bandha (sucking of the anus into the body).
  • Hold for 3-10 counts.
  • Inhale and relax. Come to sthithi position.
  • Perform 2-5 rounds

Marjariasana Benefits 

  • This asana energises the lower chakrasmooladhara, svadhishtana and manipura.
  • Majariasana improves the flexibility of the spine – the neck, shoulders, back and hips.
  • This asana tones up the sympathetic and parasympathetic nervous system.
  • The movement of the lumbar region of the spine tones the reproductive system.
  • Finally, energising of the mooladhara and svadhishtana chakras results in control over one’s sense of security and ability to interact with the environment in a balanced manner.

Marjariasana contraindications 

  • Consult a physician before performing marjariasana if you have back problems or arthritis.
  • Do not perform this asana during menstruation or pregnancy.
  • If one has high BP, cervical spondylitis, hernia or renal disease etc., this asana should be avoided.

Some noteworthy points on Marjariasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Vajrasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi

  • Do not relax the abdomen. It can cause abdominal discomfort.
  • Keep knees together and straight for maximum benefit.
  • The subsidiary benefits of this asana are increased flexibility of the ankles, knees, hips and lower back.
  • Do not bend the arms at the elbows. Keep the arms and thighs straight throughout.
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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