Head soft, gaze to the thighsHands press downHips over the kneesTops of the feet downCat Pose
Mārjāryāsana
Read what the gnome says
Cat Pose! From all fours, exhale and round the spine toward the ceiling, tucking the chin and tailbone. Press the floor away, belly drawn in. Move with the breath. Slow and smooth. Breathe, stretchy cat gnome.
Works on Abdominals · Upper back · Spinal flexors
How to do it
- Come onto hands and knees, wrists under the shoulders and knees under the hips.
- On an exhale, press the floor away and round the spine toward the sky.
- Let the head hang, draw the belly in and breathe; return to neutral on an inhale.
Common mistakes
- Don’t collapse the shoulders toward the ears.
- Don’t force the chin to the chest.
- Don’t hold the breath.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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Rabbit PoseBeginner
Practised by real people
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