Cat Pose

cat pose.jpg


Cat Pose involves relaxation of your back by assuming a posture of a cat.


How to: Cat Pose

Begin by positioning yourself in a tabletop position, with your hands and knees as the four legs of a table. Your knees should be placed vertically below your hips. Your wrists, shoulders and elbows should be in 1 line and perpendicular to the ground. Focus your eyes on the ground, with your head in a central position.

Exhale and make your spine curved by pointing it upward to the ceiling. Your shoulders and knees should be in the suggested position. Now let your head slightly fall towards the ground, but not so much that your chin is forced into the sternal notch on your chest.

While inhaling, again come back to the normal tabletop position. Keep inhaling and exhaling deeply while changing your position from relaxed to alert. Continue till you feel the relaxation in your spine.


Benefits of Cat Pose

The Cat Pose has a lot of benefits for all yoga students. Some of the major benefits are:

  • Stretches the neck, back and torso.
  • Gently massages your spine and its muscles.
  • Enhances the functions of your belly organs.
  • Calms your mind by relieving it from tension and stress.


For newcomers to yoga, Cat Pose is an easy and simple yoga pose to relax their tired body. If you find it difficult to bring a curve in the top portion of your upper back you can follow this tip. Simply ask a friend or your partner to rest a hand between your shoulder blades which will result in instant activation of that area.

The athletes and advanced yoga students usually perform the Cat to improve the strength of their back and spine. It also increases the functioning of the uterus, so you may opt for it in case you have reproductive concerns. You can deepen the pose by deep breathing and making your every moment as slow as possible.

Avoid this pose in case of the following conditions:

  • Neck injury
  • Spine medical history


Be as careless as a cat when in the Cat Pose to get its full benefits.