Cat Pose (Marjaryasana): How to Do It, Benefits & Cautions
From all fours, round the back and drop the gaze to the navel to stretch the spine.
Level: Beginner · Hold: 15 seconds · Type: Forward Bend · Target areas: Spine & Back
Benefits ✨
- Flexes and mobilizes the spine
- Relieves tension in the back and shoulders
- Gently engages the abdomen
Step by step 🧘
1) Come to all fours with wrists under shoulders and knees under hips.
2) Exhale and draw your belly up to round your back.
3) Tuck your chin toward your chest and gaze at your navel.
4) Hold, breathing evenly.
Breathing and cautions 🌬️
Exhale as you round your back and tuck your chin.
- Pad your knees if they feel tender
- Support on your forearms if your wrists hurt
How Yoga Play recognizes Cat Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Come onto all fours (hands and knees down)
- Round your back and tuck your chin
- Straighten your arms
Joint angles read from the sample photo above: knee about 90°, hip about 102°, elbow about 165°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Cow Pose
From all fours, drop the belly and lift the chest and gaze to gently arch the spine.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Cat Pose?
Yoga Play sets a default target of 15 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Cat Pose suitable for beginners?
Yes. Cat Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Cat Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.