The Cat-Cow Pose, also known as Marjaryasana–Bitilasana, is a gentle flow between two yoga postures that warms up the spine, increases flexibility, and promotes mindful breathing. It’s often used at the beginning of yoga practice to prepare the body and calm the mind.

This simple yet powerful sequence is especially beneficial for relieving back tension, improving posture, and bringing awareness to your breath.

Step-by-Step Instructions for Cat-Cow Pose

1. Starting Position
Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and your knees under your hips. Keep your back flat and your neck neutral, with your gaze directed at the floor.

2. Cow Pose (Bitilasana)

• Inhale deeply.

• Drop your belly toward the mat while lifting your tailbone and chest upward.

• Draw your shoulders away from your ears and gaze slightly upward.

• Focus on creating a gentle arch in your lower back.

3. Cat Pose (Marjaryasana)

• Exhale fully.

• Round your spine toward the ceiling, tucking your tailbone and chin toward your chest.

• Press firmly through your hands and knees to broaden your upper back.

• Feel the stretch along your spine and shoulder blades.

4. Flow Between Poses
Continue alternating between Cow Pose on the inhale and Cat Pose on the exhale.
Move slowly and fluidly, synchronizing your breath with each movement. Repeat for 5–10 cycles or as long as desired.

Tips for Practicing Cat-Cow Pose

• Alignment: Keep wrists directly under shoulders and knees under hips to protect joints.

• Breath Synchronization: Match each inhale with Cow and each exhale with Cat for maximum benefit.

• Engage Your Core: Lightly activate your abdominal muscles in both poses for stability.

• Gentle Movement: Avoid forcing the arch or the round—keep movements smooth and natural.

• Neck Position: Don’t strain your neck. In Cow, look slightly upward without overextending. In Cat, tuck the chin gently.

• Use Props: Place a folded blanket under your knees if they feel sensitive.

Benefits of Cat-Cow Pose

• Increases spinal flexibility and mobility

• Relieves back, neck, and shoulder tension

• Improves posture and spinal alignment

• Enhances circulation in the spine

• Reduces stress and calms the mind

• Encourages mindful breathing and body awareness

• Gently warms up the body before yoga or workouts

Conclusion

The Cat-Cow Pose is a foundational yoga sequence that connects breath with movement. Perfect for beginners and experienced practitioners alike, it helps release tension, improve spinal health, and bring balance to your practice. Add this gentle flow to your daily routine for greater flexibility, relaxation, and mindfulness.