Cat (hold)

Marjaryasana

Yogaeasytimedno equipment

Tabletop with the whole spine rounded up toward the ceiling: tailbone tucked, navel drawn in, head hanging with chin toward the chest; hands and knees do not move.

How to do it

1. Tabletop: palms flat under shoulders, knees under hips hip-width, shins and tops of feet on the floor, arms straight.
2. Exhale, tuck the tailbone and draw the navel toward the spine.
3. Push the floor away so the mid-back rises into a round arch; shoulder blades spread.
4. Let the head drop, chin toward the chest without forcing; gaze toward the knees/navel.

Muscles worked

trapezi, dorsali, lombari, addominali