Cat Pose is a hands-and-knees spinal movement in which the back rounds gently. Move with the breath only if that feels natural, keep the neck comfortable, and reduce the range or use a chair if wrists or knees are sensitive.
What is Cat Pose?
Marjariasana is commonly taught as a gentle rounding movement from a hands-and-knees base. It is often paired with Cow Pose, but each movement can also be practiced on its own.
How do you practice a gentle Cat movement?
Start in Box Pose with padding beneath the knees.
- Set the hands and knees in a comfortable position and keep the gaze toward the floor.
- As you exhale, gently round the back without pushing hard through the hands.
- Let the head follow the spine without dropping the chin forcefully.
- Return to a neutral back as you inhale or breathe naturally.
- Repeat slowly only while the movement remains comfortable.
How can you modify Cat Pose?
Reduce the rounding, place hands on a chair seat, or perform a small seated spinal movement with hands on the thighs.
When should you stop or modify?
Stop for sharp back or neck pain, wrist or knee discomfort, numbness, or dizziness. This draft is general education and awaits teacher review.
Common question: Should I force the back into a deep curve?
No. Use a small, comfortable range and keep breathing freely.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.