Cat-Cow Pose

Marjaryasana-Bitilasana

mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah

A gentle warm-up flow that increases spinal flexibility and releases tension through rhythmic movement linked to breath. Cat-Cow alternates between spinal flexion (Cat) and extension (Cow), mobilizing each vertebra and warming up the entire spine. It is the perfect way to start any practice, awakening the body's natural movement-breath connection.

How to do Cat-Cow Pose

1. Start in Tabletop position on hands and knees, with wrists under shoulders and knees under hips. Spread your fingers wide and press evenly through the palms.
2. On an inhale, drop your belly toward the mat, lift your chest and tailbone toward the ceiling, and gaze gently forward or slightly up (Cow Pose). Let the movement begin from the tailbone and ripple through the entire spine.
3. On an exhale, round your spine toward the ceiling, tuck your chin toward your chest, and draw your tailbone down (Cat Pose). Press the floor away with your hands to deepen the rounding between the shoulder blades.
4. Continue flowing between Cow on each inhale and Cat on each exhale, moving at the pace of your breath. Let the movement be fluid and organic, not rushed.
5. Repeat for five to ten full rounds, gradually increasing the range of motion as the spine warms up. Return to a neutral Tabletop when complete.

Benefits of Cat-Cow Pose

• Increases spinal flexibility and mobility
• Warms up the spine and core for deeper poses
• Massages the abdominal organs and improves digestion
• Relieves tension in the neck, shoulders, and back
• Coordinates breath with movement, building pranayama awareness

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the knees for cushioning
• Use fists instead of flat palms to reduce wrist pressure
• Perform a seated version in a chair by placing hands on knees for office-friendly spinal mobilization

Cautions

• Avoid extreme arching in Cow if you have a herniated disc; keep the movement gentle
• Use caution with neck injuries; keep the neck neutral instead of looking up or tucking deeply
• Those with wrist pain should use fists or forearms instead