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Marjaryasana (Cat Pose)

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Yoga Techniques and Fitness

Overview

In this lesson, we introduce Marjaryasana (Cat Pose), a foundational hands-and-knees position that serves as the base for multiple flows and variations.

Objective

Gain understanding of the naming conventions, common variations, and functional applications of Cat Pose, including Cat-Cow Flow, Balancing Table, and related movements.

What You'll Get

You'll untangle the confusing world of Cat Pose names—Table, All Fours, Cat-Cow, Sunbird, and more. This lesson clarifies which name refers to which movement so you can speak clearly in class or follow along without confusion. You'll see how this simple position becomes a transition tool between seated and standing poses, and why it matters for building upper body strength. For teachers, you'll learn how to cue these variations without adding to the naming chaos.