cat / cow

A woman performing a yoga pose, in a gentle kneeling position with one arm extended forward and the other arm resting on her knee, wearing workout clothes, in a bright and airy space.

Marjariasana / Bitilasana

Grouped cartoon of children kneeling and praying on a blue surface.

Symmetrical kneeling posture

Majari - cat
bitila - cow
ASANA - POSE

Cat and Cow postures are gentle movements that are usually practiced together in a flowing sequence.  They are often used together towards the start of a practice or as a counter posture to other asana.

Both postures are useful for mobilising the spine, taking it through its range of motion and can help it to become more flexible.  The two postures move the spine in opposite directions in the saggital plane. Cow posture takes the spine into a flexion (rounding) and cat posture takes the spine into an extension (arching).

How to get into the pose:

  • Begin in your tabletop posture with your knees under your hips and your wrists under your shoulders.  Have a neutral spine, looking down towards your mat.

  • Start with your cow posture

  • Inhale to lower your mid spine (thoracic spine) downwards. It may help to think of this as lowering the belly. At the same time move your tailbone and your head upwards. Let your chest gently stretch forwards and see if you can feel your back muscles contracting.

  • Move into your cat posture 

  • Exhale to round your spine upwards.  Lift your middle back up and let your tailbone and head draw downwards. It’s the opposite action to the cow pose.  Draw your navel in and feel your back muscles stretching.

  • Flow between the cow and cat posture with your breath.

Remember to create balance between effort and ease in your pose

How long to stay in the pose:

  • You can do as many rounds as you like.  Between 5-10 pairs of movement would be the usual amount in a class.

Gaze (Drishti):

  • Cow posture - upwards or to the third eye

  • Cat posture - downwards or towards the navel

Modifications you can take to make this pose more accessible:

  • Use a folded blanket under your knees to reduce pressure

    To take pressure off your wrists, lower your forearms to the mat or place blocks under your hands

Contraindications / Cautions:

  • Take care if you have an injury to your spine, neck, shoulders, knees or wrists

Enjoy your practice and get in touch if you have any questions.