Cat-Cow (Marjaryasana and Bitilasana)
Pose Overview
| Common Name | Cat-Cow |
| Traditional Sanskrit Name | Marjaryasana and Bitilasana |
| Sanskrit Name Pronunciation | mar-juh-ree-AHS-uh-nuh and bee-tee-LAHS-uh-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Cat-Cow is a yoga pose sequence, or flow, that is said to be beneficial for stretching out the back, neck, and spine. The pose is done by transitioning back and forth between a position where the spine is arched (like a cat) and a position where the spine is rounded (like a cow).
The pose is said to be helpful for increasing flexibility and strength in the back, neck, and spine, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
This pose is often used as a warm-up for other asanas. It is a great way to ease into your practice, getting your body moving and loosened up for more challenging poses.
Benefits of Cat-Cow
- Improves flexibility and mobility in the spine
- Strengthens the core muscles
- Improves posture
- Eases tension in the neck and shoulders
- Calms the mind
How to Enter Cat-Cow
- Start on your hands and knees on a mat with your wrists directly under your shoulders and your knees directly under your hips.
- Make sure your spine is in a neutral position with your head and tailbone pointing towards the ground.
- Inhale and arch your back, lifting your tailbone and head towards the ceiling.
- Exhale and tuck your chin to your chest, rounding your spine towards the ceiling.
- Repeat the flow, inhaling into Cow Pose and exhaling into Cat Pose for several rounds.
How to Exit Cat-Cow
- Simply come back to the neutral position on your hands and knees.
- Take a few deep breaths and relax.
Common Cat-Cow Modifications & Variations
Overall, this is a relatively safe pose that doesn't require variations. However, you can consider adding some basic yoga equipment accessories to make the pose more comfortable.
If you have wrist pain, you can place your hands on blocks. This will elevate the front of your body, potentially taking some strain off of your wrists.
If you have knee pain, you can place a blanket under your knees.
Common Mistakes with Cat-Cow
Allow your body and your breathing to guide you in this yoga flow, warming up your body and getting you ready for your practice. The most common mistakes people make with this pose is simply overdoing it and forcing your body to do more than is necessary.
- Rounding the lower back too much
- Lifting the head too high
- Arching the back too much
Safety Guidance
Take care not to push too hard, especially if you have any injuries or pain in your back. Allow your body to set its own limits and don't force anything that you aren't ready for.
Be sure to avoid rounding, arching, or lifting excessively. This could result in discomfort or injury to the wrists, neck, or lower back.
