a woman doing a yoga pose on a yoga mat

The Cat Pose, also known as "Marjaryasana" in yoga, is a simple but effective pose for stretching the spine and releasing tension in the back and neck. Here's how to do it:1. Start on all fours: Position yourself on your hands and knees. Your wrists should be directly under your shoulders, and your knees should be under your hips. Keep your spine in a neutral position.2. Inhale: As you breathe in, tilt your pelvis up, arch your back, and lift your head and chest toward the ceiling. This is called the Cow Pose, often paired with the Cat Pose.3. Exhale into Cat Pose: As you exhale, round your back toward the ceiling, tuck your chin to your chest, and pull your belly button toward your spine. Let your head drop naturally, but don’t force your chin to your chest.4. Repeat: Alternate between Cow Pose on the inhale and Cat Pose on the exhale for several breaths, moving smoothly and slowly.This sequence helps improve spinal flexibility and promotes relaxation.