Round your back and stretch like a cat

Have you ever seen a cat stretch its back way up high?

That’s exactly what Cat Pose looks like!

In this pose, you round your back like a big, fluffy cat and tuck your head down. It’s fun, a little silly, and feels really good on your body.

Let’s learn how to do Cat Pose step by step 

What Is Cat Pose?

Cat Pose is a yoga pose for kids where you are on your hands and knees and round your back up like a stretching cat.

In yoga, Cat Pose is called:
Marjaryasana (mar-jar-ee-AH-suh-nuh)

It is often done with Cow Pose, which is the opposite movement.

How to Do Cat Pose (Step-by-Step)

If you’re wondering how to do cat pose, follow along:

1. Start on Hands and Knees

Place your hands flat on the ground.

• Hands under shoulders
• Knees under hips

You should feel steady like a table.

2. Round Your Back

Push your back up toward the ceiling.

Make a big rainbow shape with your spine.

3. Tuck Your Chin

Bring your chin down toward your chest.

Look at your belly button.

4. Hold and Breathe

Take a slow breath in…

And out…

How long should you hold Cat Pose?Try holding for 5–10 seconds.

Then relax or switch to Cow Pose!

What Is Cat Pose Good For?

Cat Pose helps your body feel strong and flexible.

• Helps You Focus – You have to think about your body and how it moves.
• Strengthens Your Core – Your belly muscles help hold the pose.
• Stretches Your Back – It gently stretches your spine.
• Helps You Relax – Slow breathing helps calm your body.

Cat and Cow Together

Cat Pose works best with Cow Pose.

Try this:

• Cat Pose → back up, head down
• Cow Pose → belly down, head up

Move back and forth slowly like a wave.

This is called Cat-Cow yoga

Pretend You’re a Cat 

Time to play!

• Are you a sleepy cat waking up?
• Are you stretching after a nap?
• Are you a big jungle cat or a tiny kitten?

Try making a quiet “meow” as you stretch 😄

Tips for Cat Pose

• Move slowly and gently
• Push your back up as high as you can (without hurting)
• Keep your arms straight
• Breathe out as you round your back

Common Mistakes (and That’s Okay!)

You might:

• Not round your back enough
• Forget to tuck your chin
• Move too quickly

That’s okay—just try again!

Cat Pose Words to Know

• Spine → the bones in your back
• Round → curving like a rainbow
• Core → your belly muscles
• Stretch → making muscles longer

Try This Next!

Now try the opposite pose:

• Cow Pose
• Downward Dog
• Butterfly Pose

(We’ll show you how to do each one!)

Cat Pose FAQ

What is Cat Pose in yoga?

Cat Pose is a yoga pose where you round your back up and tuck your head down while on your hands and knees.

What does Cat Pose do?

It stretches your back, strengthens your core, and helps your body relax.

How long should kids hold Cat Pose?

Kids can hold Cat Pose for about 5–10 seconds before switching poses.

Is Cat Pose good for beginners?

Yes! Cat Pose is simple and safe, making it great for beginners.

What is Cat-Cow yoga?

Cat-Cow yoga is when you move between Cat Pose (back up) and Cow Pose (back down).

Calm Ending

Take a deep breath in…and out…

Your body is:

• Strong 
• Stretchy 
• Calm