Strengthen your back with Cat Pose (Marjariasana)

Marjariasana is an excellent yoga asana to increase the flexibility of the spine.
Strengthen your back with Cat Pose (Marjariasana)

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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