Cat-Cow Pose — Marjaryasana/Bitilasana

A gentle, flowing sequence that connects movement with breath to warm up the spine and improve flexibility. This foundational movement is perfect for starting any yoga practice.

[Image showing the two movements of Cat-Cow Pose]

Level

Beginner

Pose Type

Warm-up, Spinal Flow

Key Benefits

Spinal Health

Step-by-Step Guide

1. Start in Tabletop: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Your spine should be in a neutral, long position.
2. Inhale for Cow Pose (Bitilasana): As you inhale, drop your belly towards the mat. Lift your chest and tailbone, and look forward. Create a gentle dip in your spine.
3. Exhale for Cat Pose (Marjaryasana): As you exhale, press firmly into your hands and round your spine towards the ceiling. Tuck your chin to your chest and release your neck.
4. Flow with Your Breath: Continue flowing between Cat and Cow, letting your breath guide the movement. Inhale to open the heart in Cow, and exhale to round the spine in Cat. Repeat for 5-10 breath cycles.

Safety & Modifications

This movement is safe for most people, but always move mindfully.

  • Be Mindful of: Any neck injuries. If you have neck pain, keep your head in line with your torso instead of looking up or tucking your chin.
  • For Wrist Sensitivity: You can make fists and rest on your knuckles, or place your hands on blocks to reduce the angle of wrist extension.
  • Modification: This entire sequence can also be practiced while seated in a chair, making it accessible anywhere.