Traditional

Cat Pose

Marjaryasana

Round the spine from tabletop and draw the chin toward the chest.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for releasing tension.
Props: No-props
Hold Time: 3 to 5 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Cat Pose: Come onto hands and knees with wrists under shoulders and knees under hips. Press the floor away and round the spine toward the ceiling. Let the head and tailbone curl inward as the belly draws in. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Cat Pose: Ease the spine back to a neutral tabletop. Pause before moving into the next posture. Pause in a neutral position for a moment before continuing.