Cat/Cow Pose



  • Increases the mobility of your verterbrae.
  • Releases tension in your cervical, thoracic, and lumbar spine.
  • Strengthens and tones your arms and abdominal muscles.
  • Stretches your back muscles and abdominal muscles as well as your neck.
  • Increases circulation of the spinal fluid and massages your digestive organs.
  • Teaches correct pelvic movements for forwards bends and back bends.
  • Pose

  • Cautions

  • Modifications

  • Knee problems
  • Chronic or recent back pain, injury or surgery
  • Chronic or recent wrist pain or injury
  • Chronic or recent neck pain or injury
  • If you have wrist discomfort or pain, perform cat with your elbows on the floor under your shoulders keeping you hands open shoulder width apart.
  • If you have neck pain when looking up, allow your gaze to only look forward on the inhale phase of the movement.
  • Place a folded blanket under your knees for cushioning if the knees are sensitive.
  • Images
  • Step-by-step

Majariasana (mar-jar-ee-ah-sanna)Majariasana is a moving posture that combines backarches and forward bends.

  1. Start be kneeling on your hands and knees.
  2. Place your hands shoulder-width apart and your knees hip width apart on the floor.  Align you hands directly under your shoulders and your knees directly under your hips. 
  3. Have your fingers fully spread with your middle fingers pointing straight ahead.
  4. Bring your back into a horizontal and flat starting position.
  5. With your gaze on the floor, feel how this is your "neutral" positioning where the back and front of the body feel equally long.
  6. Tuck your toes under to stretch the bottom of your feet and try to increase the flexibility of your toes.
  7. Exhale and slowly press evenly into your hands as your contract your abdominal muscles up towards your spine.
  8. Lift and round your spine to the ceiling as you tuck your tailbone under and bring your chin towards your chest.  At the tope of the stretch, feel yourself genly pusing up and out of your shoulders.
  9. Inhale and relax your abdominal muscles and reverse the tilt of your hips.  Lengthen the front of the torso as your gaze looks up to the veiling and the pubic bone moves backward through the leg.
  10. Reach your chest away from the waist and slide the shoulder blades down your back.  Feel your sit bones turn upwards and keep your arms long without locking your elbows.
  11. Avoid sagging into your shoulder and to free any tension in the front of your neck allow your mouth to open.
  12. Continue to flow your spine several times  into these arching motion coordinating with the same breathe work.  Feel the movement of each vertebra and welcome the growing mobility of the spine with each cycle. 
  13. Listen to your neck and spine and never feel yourself overextending and creating pressure in your spine. 
  14. To exit, inhale to a neutral spine, release your tucked toes and exhale back into Childs Pose.
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runnernorth, posted on August 11, 2016

Inhale as you drop belly and life gaze; exhale as you round the back and gaze at navel.

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