Cat Tilt Pose

marjariasana

Level: Basic

Instructions

1. From Table pose, exhale and tuck the tail bone under, round the spine and let the head drop down.

2. Press into the palms to drop the shoulders away from the ears and to reach the middle and upper back up towards the ceiling.

3. Breathe and hold for 4-8 breaths, or vinyasa between cat pose and dog pose, inhaling into dog and exhaling into cat.

4. To release, inhale and flatten the back moving into Table.

Benefits + Contraindications

Benefits: Cat pose stretches the middle to upper back and shoulders.

Contraindications: Recent or chronic back pain or injury.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Dog.

Use one or more of the following postures to build a sequence ending after this pose: Down Dog, Low Lunge, Child, Caterpillar, Puppy.

Share with

Friends & Students

Explore More

Forward Bending Poses
  • Seated Yoga Mudra/Seal

    Seated Yoga Seal

  • Half Bow • ardha dhanurasana

    Half Bow

  • Tiptoe Pose • prapadasana

    Tiptoe Pose

  • Reverse Warrior • Viparita virabhadrasana

    Reverse Warrior

  • Gomukasana • cow face pose

    Cow Face Pose

  • Extended One-Legged Pigeon

    Extended One-Legged Pigeon

  • Chair Pose / utkatasana

    Chair

  • Shiva Twist • parivrtta natarajasana

    Shiva Twist

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Categories for Cat Tilt Pose

Asana Type

Focus

Chakras

Elements

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • Techniques to Transform a Negative Mind

    6 Yogic Techniques to Transform a Negative Mind

  • Best Yoga Straps

    The Best Yoga Straps for Newbies and Pros

  • yoga pose symbol

    5 Popular Yoga Poses And What They Symbolize

  • yoga etiquette

    7 Tips For Minding Your Yoga Manners

  • yoga and supplements

    The Best Supplements to Improve Your Yoga and Life

  • Daily Yoga Routine at Home

    8 Tips to Maintain a Daily Yoga Routine at Home

  • writing a yoga journal

    How to Start a Yoga Journal

  • Yoga Styles defined

    Yoga Styles: One Word Definitions

  • Restarting a yoga practice

    11 Ways to Reboot Your Yoga Practice

3 responses to “Cat Tilt Pose”

  1. Nigel Avatar
    Nigel

    Is this pose safe to do if you have a trapped nerve in the neck or will it do it more harm?

    Thanks

    1. Timothy Burgin Avatar
      Timothy Burgin

      It would depend on where the compression is happening on the nerve. To be safe keep the cervical spine in a neutral position or very slowly and carefully release the head downwards.

  2. Joan Tobar Avatar
    Joan Tobar

    I tried each pose, some more difficult than others. This my first time trying this on my own. I was truly peaceful and I enjoyed the attempt.

Leave a Reply

Your email address will not be published. Required fields are marked *

Yoga Basics