Category: Prone & kneeling
Level: beginner
Hold: 5–10 slow rounds
Type: Asana
Breath: Inhale to arch into Cow, exhale to round into Cat.

Cat–Cow

Marjaryasana–Bitilasana — "cat posture–cow posture"

Also known as: Cat and Cow, Spinal Flexes

A flowing pair of spinal shapes — round up like a cat, arch down like a cow — moved with the breath. It's the simplest way to warm up the whole spine.

Step by step

1Start in Tabletop, wrists under shoulders and knees under hips.
2Inhale into Cow: drop your belly, lift your chest and tailbone, and let your gaze rise gently — don't crank the neck.
3Exhale into Cat: press the floor away, round your spine toward the ceiling, and let your head hang heavy.
4Keep your arms straight and shoulders drawing away from your ears in both shapes.
5Continue flowing, one full breath per full round, letting the movement start from the tailbone and ripple up.
6Finish by returning to a neutral Tabletop spine.

Benefits

✓ Mobilizes the entire spine, from tailbone to neck
✓ Links movement to breath, which sets the rhythm for the rest of a practice
✓ Eases stiffness in the back and shoulders after sitting
✓ Gently warms the wrists, hips, and core

Make it yours

· Fold a blanket under your knees.
· Do the same movement seated in a chair, hands on your thighs, if kneeling doesn't work today.
· Make fists or come to forearms if your wrists complain.

Take care

If your knees are sensitive, pad them before you begin.
With a tender neck, keep the head movement small or hold the gaze level throughout.
During pregnancy, the Cow half is usually fine, but keep the belly drop gentle and skip anything that strains — check with your teacher.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Yoga blanket — Folded under the hips in seated poses, under the knees in kneeling ones, under the shoulders for shoulderstand. A firm household blanket works too. find one
Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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