Marjariasana – Cat Pose Yoga For Back Strength

Woman doing varieted cat's postures


Marjariasana is an excellent yoga asana to increase the flexibility of the spine.

Stepwise instructions to do the asana:

  • Get on the floor on your knees and palms.
  • Your spine should be parallel to the ground.
  • Look forward.
  • As you breathe in, raise your head upwards (facing the ceiling), broaden your shoulders and push your spine and abdomen towards the ground.
  • As you breathe out, bend your head downwards, contract your abdomen and push (arch) your spine towards the roof.
  • Avoid touching the chin to your chest.
  • You can repeat this practice for five times or more based on your capacity.
  • Remember not to move your hands and legs while practicing.



  • It is an excellent pose to increase the flexibility of the spine.
  • It reduces both upper and low back pain.
  • It tones the muscles of the abdominal region, abdominal organs and thus aids in digestion.
  • It strengthens your palm, wrists, arms and shoulders.

Mind level:

  • Relaxes the mind by reducing the anxiety.

Emotional level:

  • It balances the emotions.


  • People with head or neck or knee injury should avoid doing this practice.


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  • Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust, Munger,  Bihar, India. Published in 2008.

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