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.
Level
Beginner
Pose Type
Warm-up, Spinal Flow
Key Benefits
Spinal Health
Step-by-Step Guide
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.