How To Teach Cat Pose (Marjaryasana) In My Yoga Classes
Step 1: Learn The Sanskrit
Marjaryasana = cat pose
Marjari = cat
I’ve learned how to remember Sanskrit names of poses by using a fun, easy to use memory trick. The trick is to create a bizarre story. The more bizarre the easier it is for the brain to remember.
For example, here’s the bizarre story I whipped up…
I imagine myself knocking at the door of my Mum’s house (she has a cat). When she opens the door, instead of giving her a hug, I go straight to her fridge and get a tub of MARJArine (sounds like MARYAryasana), a knife, and spread it all over her fluffy Norwegian CAT. When my mum rightly asks me why I just put MARJArine all over her CAT, I tell her it’s the latest way of preventing hair loss for CATs.
Step 2: Teach The Benefits
Cat Pose develops concentration and awareness when you mentally visit the spaces between each of the vertebral joints to mobilise them.
Other benefits:
- Lower back
- Menopause disorder
- Menstrual disorder
- Sexual debility
Step 3: Teach The Steps
1) Start in neutral position with wrists under shoulders and arms shoulder width.
2) Pull navel into small of back & arch back.
3) Tuck chin to chest & move slowing back/forth.
4) Repeat several times.
Step 4: Spice It Up
Spice it up with some modifications for Cat Pose.
10 Beginner Modifications for Cat Pose (Marjaryasana)
Beginner Modification 1: Hands on Blocks
Place your hands on yoga blocks to reduce pressure on the wrists. This modification helps maintain alignment and ease discomfort in the hands and wrists.
Beginner Modification 2: Forearms on the Mat
Lower onto your forearms instead of keeping the hands flat. This modification is useful for students with wrist pain or limited mobility.
Beginner Modification 3: Keep Knees Wider Apart
Spread the knees slightly wider than hip-width. This provides extra stability and allows for a more comfortable spinal movement.
Beginner Modification 4: Use a Blanket Under Knees
Place a folded blanket or cushion under the knees for added support. This reduces discomfort and makes the pose gentler on sensitive knees.
Beginner Modification 5: Smaller Range of Motion
Only tuck the chin slightly and round the back gently. This helps beginners ease into the movement without straining the spine.
Beginner Modification 6: Seated Cat Pose
Perform the spinal movement while sitting in a chair. This modification is ideal for students with mobility limitations or those practicing desk yoga.
Beginner Modification 7: Wall-Supported Cat Pose
Stand with hands against a wall and practice rounding the spine. This allows students to feel the motion without needing to support their body weight.
Beginner Modification 8: Slow and Mindful Movements
Move very slowly, focusing on deep breathing with each motion. This helps students develop awareness of the spine and coordination with breath.
Beginner Modification 9: Supportive Prop Under Belly
Place a bolster or rolled blanket under the belly for gentle support. This modification is great for students who need additional stability in the pose.
Beginner Modification 10: Hold Neutral Spine Longer
Before rounding the back, pause in a neutral spine position for a few breaths. This helps students establish proper alignment before moving into the pose.
10 Intermediate Modifications for Cat Pose (Marjaryasana)
Intermediate Modification 1: Add Cow Pose
Flow between Cat Pose and Cow Pose (Bitilasana) with each breath. This creates a dynamic movement that enhances spinal flexibility.
Intermediate Modification 2: Knees Hover Above Mat
Lift your knees an inch off the mat while rounding the back. This engages the core muscles and increases stability.
Intermediate Modification 3: One-Handed Cat Pose
Extend one arm forward as you round your back. This challenges balance and strengthens the core.
Intermediate Modification 4: Crossed Ankles Variation
Cross your ankles behind you while in Cat Pose. This adds a slight hip stretch and shifts the weight distribution.
Intermediate Modification 5: Add a Twist
After rounding the spine, reach one arm under the opposite shoulder for a gentle spinal twist. This deepens the stretch and enhances mobility.
Intermediate Modification 6: Resistance Band Around Back
Wrap a resistance band around your back and hold the ends in your hands. This provides extra resistance to strengthen the core.
Intermediate Modification 7: Extended Leg Variation
Lift one leg off the mat while rounding the spine. This engages the glutes and improves balance.
Intermediate Modification 8: Feet Tucked Variation
Tuck your toes under while practicing the pose. This stretches the soles of the feet and enhances stability.
Intermediate Modification 9: Wall-Press Variation
Place your hands against a wall and round your back into it. This allows for deeper awareness of spinal articulation.
Intermediate Modification 10: Deepen the Breathwork
Inhale for four counts in a neutral position, then exhale for four counts while rounding the spine. This intensifies the breath-body connection and enhances relaxation.
10 Advanced Modifications for Cat Pose (Marjaryasana)
Advanced Modification 1: One-Leg, One-Arm Lift
Lift one arm and the opposite leg while rounding the spine. This challenges balance, coordination, and core engagement.
Advanced Modification 2: Hold the Rounded Position
Stay in the rounded Cat Pose for 10–15 seconds. This strengthens the core and improves endurance.
Advanced Modification 3: Add Dolphin Pose Transition
From Cat Pose, lower onto the forearms and lift into Dolphin Pose. This creates a seamless transition that builds shoulder and core strength.
Advanced Modification 4: Dynamic Pulsing Movement
Round the spine and pulse slightly up and down. This activates the deep core muscles and intensifies the pose.
Advanced Modification 5: Resistance Band Around Knees
Place a resistance band around the knees while lifting them off the mat. This adds extra activation to the thighs and core.
Advanced Modification 6: Add a Side Crunch
From Cat Pose, bring one knee toward the same-side elbow while rounding. This strengthens the obliques and enhances mobility.
Advanced Modification 7: Knees Hover and Shift Forward-Back
Lift the knees and shift your body slightly forward and back while rounding. This engages the shoulders, arms, and core.
Advanced Modification 8: Weighted Variation
Place a light sandbag on your upper back while rounding. This intensifies the engagement of the back muscles.
Advanced Modification 9: Combine with Downward Dog
Move from Cat Pose directly into Downward Facing Dog for a flowing transition. This builds strength and flexibility in the spine and shoulders.
Advanced Modification 10: One-Handed Balance Hold
Lift one hand and hold it behind your back while rounding the spine. This increases core engagement and balance control.
Step 5: Save Time With Your Yoga Lesson Planning
Save time with your yoga lesson planning. Click here for the Online Yoga Lesson Planner.
