Cat Pose (Marjaryasana): Complete Guide to a Healthy Spine

Have you ever felt tension in your back after a long day? Or are you looking for a simple posture to reconnect with your body and soothe your mind?

The cat pose, also called Marjaryasana, is a must-have yoga posture. It is ideal for loosening the spine , reducing pain and helping you release stress . In this article, we reveal everything you need to know to master this posture and take full advantage of its benefits.

How to do the cat pose?

Marjaryasana is accessible to everyone, even if you are a beginner in yoga. Here are the steps to practice it correctly:

1. Get on all fours on your mat.
   • The hands are flat, directly under the shoulders.
   • The knees are aligned under the hips.
   • Keep your back straight, in a neutral position.
2. Take a deep breath.
   • Arch your back, lifting your chin slightly and looking towards the sky.
   • Let your belly gently sink to the floor.
3. Exhale slowly.
   • Round your back by pushing your shoulder blades up, like a cat stretching.
   • Bring your chin towards your chest.
4. Repeat the movement.
   • Alternate between a hollow and rounded back, synchronizing with your breathing.
   • Do 5 to 10 cycles to release tension.

The benefits of the cat pose

This simple posture is full of benefits for the body and mind.

1. For the body:

• Healthy spine: By stretching each vertebra, you prevent stiffness and promote flexibility.
• Pain relief: particularly effective for relieving lower back and neck pain.
• Improved posture: It helps to become aware of your back and correct bad habits.

2. For the mind:

• Conscious breathing in this posture acts as a natural antidote to stress.
• It helps you let go and refocus on the present moment.

Tips for progressing

• Combine it with the cow pose (Bitilasana): alternating between these two postures amplifies the stretching of your spine.
• Use props: If you have sensitive knees, place a blanket or cushion under them for added comfort.
• Experiment with variations: try also involving the hips or adding rotations to diversify the stretch.

When to practice the cat pose?

• Before your yoga session: as a warm-up, it prepares your spine and back for other postures.
• After an intense day: it relaxes tense muscles and relieves accumulated tension.
• Morning or evening: a great way to start the day gently or end it by releasing tension.

The cat position is a real ally for your well-being, whether it is to relieve your back or soothe your mind. Simple to do, it easily fits into your daily routine. So why not try it today? Take a few minutes, sit on your mat and discover the benefits of this posture.