Vinyala

Pose sheet

Cat-Cow Pose

Mārjāryāsana–Bitilāsanaमार्जार्यासन–बितिलासन

On hands and knees, alternate rounding and arching your spine.

Open this pose in the 3D body

Steps

Support

Both palms and knees; tops of feet on the floor.

Enter

  1. Place your hands under your shoulders and knees under your hips.
  2. Straighten your arms and point your fingers forward.
  3. Inhale: lift your chest and tailbone; let your belly lower.
  4. Exhale: draw your belly inward, tuck your tailbone, round your back.

Hold

  1. Keep your arms straight and thighs vertical.
  2. In Cat, press the floor away and spread your shoulder blades.
  3. In Cow, lengthen the back of your neck; lift your breastbone.
  4. In Cow, keep your shoulder blades apart.

Exit

  1. Return to hands and knees with a neutral spine.
  2. Gently sit back on your heels.
Breathing
Inhale into Cow; exhale into Cat, keeping your breath continuous.
Gaze
Slightly forward in Cow; toward the floor in Cat.
Duration
A few repetitions coordinated with your breath.

Adapt

Adaptations

  • BlanketPlace a folded blanket under both knees.
  • Supported forearmsRest both forearms on blocks, keeping your knees supported.
  • ChairSit with feet supported, hands on thighs; alternate both shapes.
  • Smaller movementMove your spine slowly through a small range.

Variations

  • Standing: hands on thighs, knees bent; alternate both shapes.
  • Three-second breath-retention variation: hold three seconds after inhaling and after exhaling.
  • Cow with scapular retraction: draw shoulder blades together.

Signals of effort

  • Weight on both wrists.
  • Hold your breath in this variation.