BACKBENDS · BEGINNER
Cat-Cow
Mārjaryāsana–Bitilāsana
A slow, flowing movement on hands and knees that gently rounds and arches the spine in time with the breath.
Also known as: Cat and Cow, Cat-Cow Stretch, Marjaryasana-Bitilasana
At a glance
- Level
- Beginner
- Type
- Backbends
- Body focus
- Spine, Core, Neck
- You will need
- Mat
- How long
- 5–10 slow rounds, moving with your breath.
How to practise
Start here: Come onto your hands and knees, with your hands under your shoulders and your knees under your hips.
- Spread your fingers and press evenly through your hands. Start with your back in a comfortable, neutral position.
- As you breathe in, let your belly lower gently towards the mat, lift your chest forward and let your gaze move a little forward. This is Cow.
- As you breathe out, press the mat away, round your back towards the ceiling, and let your head and tailbone curl down. This is Cat.
- Keep moving slowly between the two shapes, letting your breath lead the movement.
- Keep the movements small and comfortable, especially in your neck and lower back.
- After your last round, return to a neutral back.
Breath: Breathe in as you arch into Cow. Breathe out as you round into Cat.
Coming out: Return to a neutral back, then sit back towards your heels to rest in Child's Pose, or come up to sitting.
Benefits
- Gently moves the whole spine
- Offers a soft way to warm up at the start of a practice
- Helps you link movement with the breath
- Many people find the steady rhythm calming
Common mistakes
-
Moving too quickly
Try instead: Let each movement last as long as the breath that goes with it.
-
Throwing the head back in Cow
Try instead: Lift your chest rather than your chin, and keep the back of your neck long.
-
Sinking into the lower back
Try instead: Keep a little support from your belly so the arch spreads along the whole spine.
Make it easier
- Place a folded blanket under your knees for padding.
- Come onto your forearms, or make soft fists, if your wrists feel sensitive.
- Sit on a sturdy chair with your hands on your knees, and gently arch and round your back in time with your breath.
Cautions
- Keep the movement small and slow if you have any back or neck discomfort, and stop if it hurts.
- This pose puts weight on your hands. If your wrists are sore or injured, choose a gentler option or leave it out.
- This pose asks a lot of the knees. Pad them with a folded blanket, and ease off if you feel any sharp or twisting sensation.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Cat-Cow pairs two simple shapes into one gentle movement. It is often used as a warm-up, but it can also be a short practice of its own on a stiff morning.
There is no need to make big shapes. Small, easy movements that follow your breath are enough.