Other Names

Cat Pose, Billi Posture, Majra Asana, Majr Asan


Cat Pose or Majrasana teaches you to initiate movement from your center and to coordinate your movements and breath. These are two of the most important themes in asana practice.

How to reach the stretch

  • Crouch down, on all fours, like a cat; knees hip width apart, hands shoulder width apart, under your shoulders. Arms remain straight.
  • Loosen your spine by contracting the abdominal muscles during exhalation, rounding your back towards the ceiling, tucking the tail-bone in and lowering the head with chin towards your chest.
  • Inhaling, release the contraction, tip the tail bone upwards, dip your spine towards the floor and raise your head. Expand your chest and complete inhalation.
  • Alternate these positions several times, coordinating the movements with your breath.

How to release the stretch


  • This pose will increase the suppleness of your spine, relieve tension in the back and neck area, firm the abdominal muscles and tones internal abdominal organs.
  • It is a great counterpoise for back bends and exercises the pelvic floor.
  • The cat pose also benefits people with asthma or heart problems as it expands the lungs.


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