Cat-Cow

Mārjaryāsana — Bitilāsana

Cat-Cow
CategoryWarm-Up TypeStretch LevelBeginner Hold60 sec MusclesBack, Core, Neck BreathingInhale to arch, exhale to round

Cat-Cow, or Marjaryasana-Bitilasana, is a movement on all fours in which your back alternately arches and rounds in time with your breathing. It's a beginner exercise that takes almost no preparation. Cat-Cow features in 13 of the app's sequences and opens six of them: Healthy Back and Evening Unwind both start with it, for example.

How to do it

  1. EnterCome down onto your hands and knees, palms directly under your shoulders, knees under your hips.
  2. HoldInhale, arch your back, drawing your chest forward and your gaze slightly up. Exhale, round your spine, drawing your belly in and lowering your head. Move like a wave with the rhythm of your breath.
  3. ExitBring your spine back to neutral and sit back on your heels.
More detail

Initiate the movement from your pelvis rather than your head. On the inhale, your tailbone tips up, your chest opens next, and your head lifts last. On the exhale, your tailbone tucks, your lower back and the area between your shoulder blades round toward the ceiling, and your chin moves toward your chest.

A wave runs through your spine, so every section gets to move, not just the lower back. Your breath sets the tempo: each phase lasts exactly as long as one inhale or one exhale. If your knees feel the hard floor, fold the edge of your mat over.

Benefits

Gently mobilizes the whole spine and links movement with breath.

Cat-Cow gently flexes and extends the full length of your spine and warms the muscles of your back and belly. It makes a good opening to a session before backbends and twists, and a quick break between hours at your desk.

The habit of moving with your breath that it builds pays off later in flows and in the Sun Salutation.

Cautions

  • Acute back pain
  • Wrist injuries — practice on your fists

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Racing ahead of your breath. Move slowly, until the inhale or exhale has finished.
  • Arching only through your lower back. Send your chest forward so the curve spreads higher.
  • Dropping your head back in Cow. Your neck extends the line of your back, gaze slightly forward.
  • Bending your elbows and sinking into your shoulders. Arms stay straight while your palms push the floor away.

Modifications & variations

Bird Dog with Foot Hold Bird Dog with Foot Hold Intermediate Tabletop Leg Lift Tabletop Leg Lift Beginner Bird Dog Bird Dog Beginner Tabletop Twist Tabletop Twist Beginner Knee-to-Forehead Cat Knee-to-Forehead Cat Beginner

Where it appears

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Bridge Flow Bridge Flow Beginner

Questions

How long should I do Cat-Cow? In the app's sequences, 50 to 75 seconds, and a minute on the pose card. That leaves room for several slow breath cycles.

Can I do Cat-Cow if my back hurts? Not with acute back pain, which is a contraindication. If your back simply feels stiff, keep the range small, and if the problem is chronic, consult your doctor first.

How can I make Cat-Cow harder? Try the version where you reach one arm forward and one leg back as you inhale; it adds a balance challenge. For opening your upper back, Tabletop Twist works nicely.

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