TempoLife › Yoga pose library › cat
Cat Pose
Marjaryasana — Mobilises the spine and eases back tension. Paired with cow pose it makes a gentle warm-up for the whole back.
How to do it
On hands and knees, exhale and round the spine toward the ceiling, dropping the head. Move slowly with the breath.
Benefits
Mobilises the spine and eases back tension. Paired with cow pose it makes a gentle warm-up for the whole back.
Cautions
Cushion the knees if they are sensitive. Keep the movement slow and within a comfortable range.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 11 kcal |
| 10 min | 22 kcal |
| 20 min | 44 kcal |
| 30 min | 66 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cow Pose
The gentle arch that partners cat pose, warming the spine and opening the chest.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Cat Pose?
Mobilises the spine and eases back tension. Paired with cow pose it makes a gentle warm-up for the whole back.
Who should be careful with Cat Pose?
Cushion the knees if they are sensitive. Keep the movement slow and within a comfortable range.
How many calories does Cat Pose burn?
Roughly 2.2 calories a minute for about a 70 kg adult, so around 22 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
TempoLife logs yoga with the rest of your movement and sleep, so consistency shows up in your trends.