Cat-Cow Pose
Marjaryasana-Bitilasana · mar-jar-ee-AHS-anna bee-tee-LAHS-anna
Cat-Cow Pose (Marjaryasana-Bitilasana) is a yoga pose that increases spine flexibility.
Breath Synchronized with movementDuration 1-2 minutes
How to
- Start on hands and knees
- Inhale, drop belly, lift chest and tailbone (Cow)
- Exhale, round spine, tuck chin and tailbone (Cat)
- Flow between poses with breath
- Continue for several rounds
Benefits
- Increases spine flexibility
- Massages organs
- Improves posture
- Relieves back pain
Caution
- Neck injury (keep head neutral)
Tips
- Move with your breath
- Distribute weight evenly
Variations
- Circular movements
- Lateral movement
After this pose
What next
Watch on yoga.org
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