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Backbend Asana · Beginner (Level 1) · Catalog #800101

Cat Pose Marjaryasana

On hands and knees with the spine rounding toward the ceiling. Half of the most-taught spinal warm-up in yoga.

Practice Cat Pose (Marjaryasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Cat Pose (Marjaryasana) — Backbend Yoga Posture Illustration

Cat Pose (Marjaryasana) — Backbend posture targeting Back, Abs, Lower Back · Exhale to round breath · Navel drishti.

Vāta: Pacifies (-1) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Marjaryasana
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
10 seconds
Breath Pattern
Exhale to round
Drishti (Gaze)
Navel
Target Muscles
Back, Abs, Lower Back
Energy Expenditure
2.0 METs

Alignment, Breath & Drishti Cues for Cat Pose

Cat Pose (Marjaryasana) belongs to the Backbend posture family and engages the Back, Abs, Lower Back at an intensity of approximately 2.0 METs. On hands and knees with the spine rounding toward the ceiling. Half of the most-taught spinal warm-up in yoga.

  • Breath Rhythm: Maintain Exhale to round throughout the 10-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Navel to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Abs, Lower Back.
  • Minimum Recommended Age: 3 years (24 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 10 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

No specific classical contraindications recorded for healthy adults; always practice within pain-free range of motion.

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