Cat Pose anatomy

Cat Pose · Marjaryasana · Tư thế con mèo

Cat Pose mainly works rectus abdominis, obliques, transversus abdominis, serratus anterior; it stretches wrist flexors, erector spinae, multifidus, quadratus lumborum; triceps brachii stabilize.

3D anatomy model of Cat Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From tabletop, with the hands under the shoulders and the knees under the hips, round the back toward the ceiling and draw the chin toward the chest. The abdominals contract to flex the spine while the back muscles lengthen.

Muscles in this pose

Working (contracting): Rectus abdominis, Obliques, Transversus abdominis, Serratus anterior

Stretching: Wrist flexors, Erector spinae, Multifidus, Quadratus lumborum, Rhomboid major, Trapezius, Tibialis anterior

Stabilizing: Triceps brachii

Why these muscles work or stretch

Rectus abdominis · Working (contracting): Flexes the spine
Transversus abdominis · Working (contracting): Draws the navel in
Serratus anterior · Working (contracting): Presses the floor away, spreading the shoulder blades apart
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
Tibialis anterior · Stretching: Tops of the feet rest on the floor

Practice cues

Exhale, draw the navel in, and round the back up
Press the floor away; widen between the shoulder blades
Tuck the tailbone; let the head hang naturally

Benefits

Improves spinal mobility as the back rounds
Stretches the erector spinae and the area between the shoulder blades
Engages the abdominals and serratus anterior
May help ease back tension when linked with the breath

Cautions / contraindications

Use caution with knee pain: place a folded blanket under the knees
Use caution with wrist pain: rest on the fists or forearms
Use caution with an acute disc problem: round gently, small range

Easier variations

Place a folded blanket under the knees
Sit on a chair with hands on the knees and round the back

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Rabbit Pose Sasangasana
Child's Pose Balasana
Lion Pose Simhasana
Tabletop Pose Bharmanasana
Tortoise Pose Kurmasana
Wide-Knee Child's Pose Adho Mukha Virasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)