Cat–Cow
Marjaryasana–Bitilasana
Cat-Cow (Marjaryasana-Bitilasana) combines two complementary shapes to create one of the most therapeutic movements in yoga: a rhythmic, breath-driven wave through the entire spine. Cat (Marjaryasana) rounds the back and draws the navel up, creating flexion; Cow (Bitilasana) drops the belly and lifts the chest, creating extension. Alternating between them in time with the breath gently mobilises every segment of the spine, pumps synovial fluid through the spinal joints, and reduces the stiffness that accumulates from sitting, sleeping, or inactivity. It is an ideal way to begin any practice, and equally effective as a standalone remedy for lower back tension at any time of day.
Benefits
- Gently warms and mobilises the entire spine
- Stretches the back torso and neck
- Strengthens and stretches the core muscles
- Improves coordination between breath and movement
- Relieves lower back tension and stress
Step-by-Step Instructions
- 1
Begin on all fours, wrists below shoulders, knees below hips.
- 2
Inhale: drop the belly toward the mat, lift the tailbone and chest (Cow).
- 3
Exhale: press the floor away, round the spine toward the ceiling, drop the head (Cat).
- 4
Continue flowing between these two shapes with your breath.
- 5
Move slowly and explore the full range of your spine.
- 6
Continue for 5–10 breath cycles.
Common Mistakes to Avoid
Moving too quickly: take your time and synchronise with the breath
Locking the elbows: keep a soft bend
Forgetting the neck: let it participate naturally in the movement
Modifications & Variations
Perform seated in a chair, placing hands on knees
Use extra padding under the knees if sensitive
Safety Notes
⚠Wrist injury: perform on fists or forearms
⚠Neck injury: keep the head neutral
