Yoga Poses

Cat Pose /Marjaryasana


On hands and knees, make sure the knees are directly underneath the hips, and the hands are directly underneath the shoulders. Spread the fingers wide and engage the hands by pressing the fingertips, knuckles (in particular the index finger), and heel of the hand, into the floor. The head is in line with the spine and the gaze is down at the ground in front of the hands. With an exhalation begin to round the spine, bringing the mid-back up towards the ceiling and allowing the head to relax down. Draw the navel in and expand into the lower back. Inhale to return to a neutral spine. Often paired with Bitilasana- Cow Pose.

Teacher Queues

Visualization Comments

Imagine the spine like a Halloween cat- the exaggerated curvature of the spine, the tailbone sinking down.

Technical Comments

Keep the hands and fingers engaged and allow for softening in the front of the chest. The neck is relaxed.

Benefit Comments

  • Stretches the spine.
  • Massages the internal organs.

Watch Out For:

  • Putting too much weight in the wrists.
  • Pulling the head in towards the belly.


Wrist or knee injury


Can be performed on the forearms.


Dancing Cat: From neutral spine extend the right leg out behind the body, keeping the hips square to the ground. Lift the left arm, extending it forward from the body. Find the balance. On the exhalation round the spine and draw the elbow and knee towards the chest, inhale to reach out again in neutral spine. Repeat a few times on one side, and then switch sides.

Yoga Counter Poses

  • Bitilasana
  • Balasana
  • Advo Mukha Svanasana

Written By: Meghan Aris

Certified in several disciplines of yoga, a pilates teacher and teacher trainer, Meghan is continually widening her path of body/mind studies. At a young age she began her journey into body movement through dance. After being diagnosed with Rheumatoid Arthritis, she shifted her practice to more rehabilitative yoga. In this discipline she found not only the resources to heal her body, but also a guide to living a life full of peace and joy. She can be found teaching on any given day at The Space Vancouver.

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