Yoga poses

Cat-cow (marjaryasana–bitilasana): technique and common mistakes

Cat-cow is a smooth movement on hands and knees: on the exhale the back rounds, on the inhale it arches softly. Two simple shapes teach you to move the spine together with the breath.

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At a glance
  • Sanskrit: mārjāryāsana–bitilāsana
  • Level: for beginners, choose your own range
  • What it trains: mobility of the back, attention to the breath and support through the hands

Pose outline

Pose outline: Cat-cow: Enter on hands and knees → Cow on the inhale → Cat on the exhale → Shoulders and support → Exit to child's pose
  1. Enter on hands and knees. Hands under shoulders, knees under hips, back neutral
  2. Cow on the inhale. Chest and tailbone lift softly, the belly lowers
  3. Cat on the exhale. The back rounds, the chin moves gently towards the chest
  4. Shoulders and support. Palms press into the floor, shoulders stay away from the ears
  5. Exit to child's pose. Sit the hips back to the heels and let the back relax

What to look at

  • Feet. The tops of the feet rest on the floor, with toes long or tucked under. If the feet are uncomfortable, slip a folded blanket under the shins.
  • Knees. Under the hips, about hip width apart. If a knee presses into the floor, slide a folded blanket or the mat under it.
  • Pelvis. Moves together with the spine: in cow the tailbone lifts, in cat it tucks under. The range is small and without jerks.
  • Back. Moves along its whole length, from the tailbone to the neck, not only in the lower back. In cow do not sag, in cat do not push into the spine.
  • Shoulders. Over the wrists, arms straight but the elbows not locked. The shoulder blades move freely: in cat they spread apart, in cow they come slightly together.
  • Neck and gaze. The head follows the back: in cow look a little ahead, in cat look towards the thighs. Do not throw the head back far.
  • Breath. The inhale leads into cow, the exhale into cat. Breathe calmly and let the movement go at your own pace.

What it trains

Cat-cow works the muscles of the belly and back and teaches you to move the spine on purpose. The arms also work, because they carry part of the body weight.

The sequence is often done at the start of a class: it helps you feel the back and fit the movement to the breath. That is why many teachers use it as a warm-up.

Step by step

  1. Come onto hands and knees: palms under the shoulders, knees under the hips, back neutral.
  2. Spread the fingers and press the palms into the floor so the support is even.
  3. On an inhale lower the belly, let the chest move forward and up, and let the tailbone lift: this is cow.
  4. Keep the shoulders down away from the ears, the neck long and the gaze slightly forward.
  5. On an exhale round the back, tucking the tailbone, and gently draw the chin towards the chest: this is cat.
  6. Repeat for several rounds, changing shape with the breath and taking your time.
  7. To come out, sit the hips back to the heels into child's pose, or return to a neutral back and lengthen the neck.

Do five to eight slow breath cycles, then rest in child's pose. Let the breath set the speed: it should not break up.

How to tell it is going well

  • The hands are under the shoulders, the knees under the hips, the shoulders are not hiked up.
  • The movement runs through the whole spine, not only the lower back.
  • The breath leads the movement and does not break up.
  • The neck stays long in both shapes.

Common mistakes

  • Movement only in the lower back. Start the movement from the tailbone and let it travel up the whole spine to the neck.
  • The arms bend and the shoulders sink to the ears. Press the palms into the floor and move the shoulders away from the ears. The elbows stay soft.
  • A very deep arch with the head thrown back. Make the range smaller, keep the neck long and the gaze slightly forward.
  • Fast jerks without breath. Slow down and tie each shape to one inhale or one exhale.

Variations

Easier

  • A small range. Move through about a quarter of your usual depth. That is enough to start.
  • Seated on a chair. Put the hands on the knees and make the same movement sitting: chest forward on the inhale, back rounding on the exhale.

Harder

  • Circles with the torso. From hands and knees draw a large circle with the torso, keeping steady support through the hands.
  • With a lifted leg. After a few rounds, extend one leg back on an exhale and return to hands and knees.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the wrists feel strained, put the palms on fists or rest on the forearms, and ask the teacher about another variation if it stays uncomfortable.
  • If you have health concerns, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Hatha: cat-cow is done at the start of class as a spinal warm-up.
  • Vinyasa: it serves as a short transition and a preparation for downward-facing dog.
  • Prenatal: the pose is often done softly, with the range set by how you feel.
  • Yin: it is done slowly, staying in each shape for a few breaths.

Paired poses

After: Child's pose   See also: Downward-facing dog · Cobra pose · Easy pose

Terms: Asana · Pranayama   Guides: Desk job · First class

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

How many rounds should I do?

Five to eight slow breath cycles are enough to begin with. If the movement feels good and the breath stays even, you can do more.

Why do the wrists and knees matter?

The hands and knees carry part of the body weight. Keep the palms under the shoulders and, if the knees are uncomfortable, put a blanket under them.

Can I do cat-cow outside a class?

Yes, as a short break during the day. Move in a comfortable range and do not push into pain.

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