Discover the Steps and Benefits of Cat-Cow Pose (Marjaryasana-Bitilasana)

Hello! I’m Dav Jones, a yoga teacher and teacher trainer, and I love sharing my passion for yoga asana practice. Today, we’ll explore one of the simplest yet most powerful yoga asana movements —the Cat and Cow Pose. This dynamic sequence blends breath with movement, making it an excellent way to mobilise, relieve tension, and allows the practitioner to connect with their body. Whether you’re just starting yoga or looking to deepen your practice, this guide will provide everything you need to know about Cat-Cow Pose, from its benefits to step-by-step instructions and variations. Let’s dive in!

The Cat-Cow Pose combines two movements—Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)—into a flowing sequence. This flow stretches and mobilises the spine, warms up the body, and connects movement with breath. You’ll alternate between a rounded spine in the Cat Pose and an arched spine in the Cow Pose, mimicking the fluid movement of animals. It’s beginner-friendly but beneficial for yogis of all levels and is often used as a warm-up or a standalone stretch.

Cat-Cow Pose Basics

• Sanskrit Name: Marjaryasana-Bitilasana
• Pronunciation: Mar-JAH-ree-ah-suh-nah BEE-tee-lahs-uh-nah
• Pose Type: Spinal movement, warm-up sequence
• Level: Beginner
• Primary Focus: Spinal health, flexibility, posture alignment, and breath coordination

This pose isn’t just for warming up—it plays a crucial role in spinal health and mental well-being. You’ll often find it in vinyasa flows, prenatal yoga, and restorative practices.

Physical Benefits

1. Increases Spinal Flexibility: Alternating between spinal flexion (rounding) and extension (arching) improves vertebral mobility and reduces stiffness.
2. Relieves Back Discomfort: Particularly beneficial for those with sedentary lifestyles, Cat-Cow alleviates lower back tightness caused by prolonged sitting
3. Improves Posture: Encourages awareness of spinal alignment by strengthening core muscles and opening the chest.
4. Promotes Digestive Health: The gentle abdominal compression massages internal organs, stimulating digestion and metabolism.
5. Opens the Chest and Shoulders: Enhances lung capacity and respiratory function through thoracic expansion.

Mental Benefits

1. Reduces Stress and Anxiety: The synchronisation of breath and movement activates the parasympathetic nervous system, which promotes relaxation​.
2. Enhances Focus: Flowing through Cat-Cow requires mindful attention, helping you stay present and cultivate awareness.
3. Boosts Energy: The gentle spinal stimulation wakes up the body and improves circulation, perfect for beating fatigue.

Before diving into the Cat & Cow, try these preparatory poses to enhance spinal mobility and improve breath coordination. These poses help open up essential areas like the back, shoulders, and pelvis, ensuring a smooth transition between Cat and Cow movements.

1. Child’s Pose (Balasana): 

Loosens up the back, shoulders, and hips, creating space in expansion in the back-ribs which in-turn can help with improved functionality of the shoulder blades and shoulder joints.

2.Happy Baby Pose (Ananda Balasana):

Opens the lower back, stretches the inner thighs, and prepares the pelvic region for more fluid movements.

3. Thread the Needle Pose (Parsva Balasana): 

Mobilises the thoracic spine and shoulders, which are crucial for achieving easeful Cat-Cow transitions.

4.Cobra Pose (Bhujangasana):

Strengthens and engages the back muscles, improving the depth of your spinal extension during Cow Pose. 

These preparatory poses set the foundation for Cat-Cow by increasing circulation, mobility, and flexibility. You’ll notice enhanced breathwork, alignment, and ease as you flow from Cat to Cow​.

Step 1: Get into the Tabletop Position

• Start on all fours, aligning your wrists directly under your shoulders and knees beneath your hips.
• Spread your fingers for wrist stability, and keep your gaze toward the floor to maintain a neutral neck.

Step 2: Move into Cow Pose (Bitilasana)

• Inhale: Tilt your tailbone upwards (anteriorly tilted pelvis), and arch your lower back. Pull your chest through your arms and in an upwards motion to create space in the chest region.
• Depress your shoulders away from your ears and externally rotate your shoulders (rotate creases of elbows forwards).

Step 3: Transition to Cat Pose (Marjaryasana)

• Exhale: Round your spine, tuck your chin towards your chest, and draw your navel in toward the spine.
• Let the shoulder blades move apart (protract) and feel the stretch through the upper back.
• Rotate your elbow creases inwards (internal shoulder rotation)
• Tuck your tailbone down and under (posteriorly tilted pelvis)

Step 4: Continue the Flow

• Keep the movement synchronized with your breath—inhale into Cow, exhale into Cat.
• Flow through the sequence for 5-10 breaths or longer, depending on your needs.

Avoiding Common Mistakes

1. Neck Strain: Don’t push your head too far back in Cow Pose. Instead, keep your gaze soft and slightly forward to protect your neck.

2. Allow Patience: Start slowly with the Cat-Cow movements. Allow your breath to create space through the ribcage positions of Cat/Cow and the movement of these two postures to lubricate your joints.

These small adjustments make a big difference, helping you flow through Cat-Cow Pose safely and effectively!

Modifications and Variations of Cat-Cow Pose

1. Seated Cat-Cow Pose: Perfect for office breaks! Sit upright, place your hands on your knees, and mimic the spinal movements.
2. Standing Cat-Cow Pose: Try it while standing for a quick stretch on the go—place your hands on your thighs and move through the same motions.
3. Supported Cat-Cow Pose: If you experience wrist discomfort, rest on your fists or your forearms.
4. Chair Cat-Cow: A gentle modification for seniors or those with mobility limitations. Sit on a chair and flow through the sequence.

How to Incorporate Cat-Cow into Daily Routines

Start your morning with Cat-Cow Pose to gently wake up your body and mind. During long work hours, try a seated Cat-Cow to relieve back and neck tension. In the evening, flow through it to unwind and relax before bed. Use it as a warm-up before workouts to loosen your spine and prepare for exercises like running or strength training. It’s a quick and easy way to keep your body moving throughout the day!

Breathwork and Mindfulness in Cat-Cow Pose

In Cat-Cow Pose, the way you breathe is key to staying mindful and focused. When you inhale into Cow Pose, imagine your breath travelling from the base of your spine all the way up to the top of your head. As you exhale into Cat Pose, visualise any stress or tension leaving your body with each movement. This simple focus on your breath helps you stay present. 

Another useful method is to explore breathing into parts of your ribcage that exhibit greater areas of space. For example, in Cat pose the greater area of volume to access is going to be the back of the ribcage and visa-versa for Cow pose.

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