[Pose of the Week] Balance & Strengthen With Extended Cat Pose (Beginner)

Extended Cat Pose

Improve your balance, build core strength, and stretch it out in Extended Cat Pose!

Extended Cat Pose (Utthita Marjaryasana) – also known as Extended Table Top Pose – is a beginner-level yoga pose that will help you begin to build core strength and prepare for more advanced balance poses. This pose helps to strengthen the back, core, arms, shoulders, and legs, improves balance and mental focus, and may help to relieve stress and tension.

This pose should be suitable for just about anyone, but if you have sensitive knees, you may wish to place a folded blanket under your knees. Those with wrist issues can balance on your closed fists rather than flat palms.

For an added challenge, try extending the arm and leg on the same side of the body, instead of the opposite!

How to Do Extended Cat Pose:

  1. Begin in table top pose in the center of your mat, with hips directly over knees and shoulders over wrists.
  2. Keep your gaze down, neck in a neutral position.
  3. Shift your weight to your left hand and slowly extend your right hand forward, thumb toward the ceiling.
  4. Lift your naval up away from the ground and extend your right leg behind you, starting with toes touching the ground.
  5. Gently lift your right toes off the ground, extending the ball mound of your foot behind you.
  6. Draw your shoulder blades down your back and keep your hips level.
  7. Hold for 3-5 breaths then return to table top. Repeat on the other side.
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Rose S.


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