Cat (Marjaryasana) Cow (Bitilasana) - Australian School of Meditation & Yoga | ASMY

Cat (Marjaryasana) Cow (Bitilasana)

Key Benefits

Massages the abdominal organs; promotes digestion

Stretches the spine and abdominals

Can be useful in relieving backache


Come on to all fours. Align your wrists under your shoulders and your knees under your hips. Begin with your spine in a neutral position.

Inhale; tilt your pelvis forwards to exaggerate the natural curve in your lumbar spine. Visualise your spine lengthening out of your hips- avoid compressing the vertebra to create the movement. Broaden your chest and lift through the crown of your head.

Exhale; draw your navel in strongly to activate your core as you round your back. Feel your shoulder blades moving away from one another; drop the crown of your head towards the floor.

Continue moving in this way- inhaling opening and lengthening, exhaling to activate your core and lengthen your spine in the opposite direction. Feel as if you are riding your breath; your body moving in a wave-like motion. Practice for 5-10 breaths; initiate Ujjai Breathing if it feels comfortable.

To come out of the pose: come back to the starting position before dropping your buttocks to your heels and resting in extended pose of the child. 

Modifications & Variations

Place a soft blanket or towel under your knees if they feel tender.