Cat-Cow Pose (Marjaryasana-Bitilasana)- Definition steps benefits with precautions

The Cat-Cow Pose (Marjaryasana-Bitilasana) is a popular yoga asana that combines two distinct movements to create a gentle flow and stretch for the spine. In Sanskrit, “Marjaryasana” means “Cat Pose,” and “Bitilasana” means “Cow Pose.” This asana is often practiced as part of a warm-up sequence or as a stand-alone pose to improve spinal flexibility and relieve tension. It is a great way to gently and mindfully engage the muscles of the back, neck, and abdomen.

Steps to do:

1. Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees directly under your hips.
2. Inhale as you arch your back, dropping your belly towards the ground and lifting your head and tailbone towards the ceiling (Cow Pose).
3. Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
4. Repeat the flow, moving between Cow Pose on the inhale and Cat Pose on the exhale for several breaths.


1. Improves spinal flexibility and mobility.
2. Strengthens and stretches the muscles of the back, neck, and abdomen.
3. Stimulates and massages the organs of the abdomen, promoting digestive health.
4. Relieves stress and tension in the back and neck.
5. Promotes mindfulness and body awareness.


1. Avoid practicing this asana if you have a recent or chronic injury or condition affecting the spine or abdomen.
2. If you have wrist pain or discomfort, you can place a folded blanket or cushion under your hands for support.
3. Listen to your body and move gently, especially if you have any existing back or neck issues.

This gentle yet effective asana is suitable for all levels of practitioners, from beginners to advanced yogis. It can be easily modified to suit individual needs and is often used in therapeutic yoga practices to relieve back pain and improve spine health. The Cat-Cow Pose is a valuable addition to any yoga practice, offering both physical and mental benefits. By incorporating this asana into your routine, you can experience improved spinal flexibility, reduced tension, and a greater sense of overall well-being.