Spinal Mobility • Beginner
Marjaryasana
Cat Pose
About Marjaryasana
Marjaryasana flexes spine upward, releasing tension across upper back and neck.
How to Perform Marjaryasana
- Start in tabletop on hands and knees.
- Exhale, draw belly toward spine and round back toward ceiling.
- Release head toward floor, gazing at navel.
- Hold briefly before flowing into Cow Pose.
Key Benefits
- Stretches back torso, spine, and neck.
- Gently stimulates abdominal organs.
- Improves spinal mobility and breath awareness.
Breathing Guidance
Exhale completely as you round into Cat Pose.
Precautions & Safety
Practice on fists or forearms if wrists are sensitive.
Tips for Beginners
Initiate rounding from tailbone and ripple up to neck.