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ToggleYoga is a fantastic exercise that tends to unite the mind and body. If you have stiff muscles or poor posture or stress issues Marjariasana-Bitilasana or Cat-Cow Pose may just be the answer.
This position is a combination of two motion stances between which the body remains flexible and relaxed.
Nowhere is this beneficial tried-and-true yoga technique more valuable than for the new practitioner or the person who may have dabbled in yoga but needs a refresher.
So to speak, in the day-to-day rigors of life this pose can also be helpful for someone who wishes to become a beginner in yoga.
You can find below all the information about this simple yet effective yoga pose and how it can help improve your quality of life.
What Is Marjariasana-Bitilasana (Cat-Cow Pose)?
The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).
This asana acquired its name from Marjari, which means cat, and Bitila meaning cow helps to improve spinal movements, release tension in the back, and promotes relaxation besides improving concentration.
Warm-Up Exercises for Marjariasana-Bitilasana
It is mandatory to stretch your body before trying out any yoga pose.
For Marjariasana-Bitilasana, try these:
Neck Stretches
Swivel your neck from side to side in circles to help relax the muscles around your neck. This exercise is not very complex and it aims to bring some looseness to the muscles and be a warm-up to the next steps.
Cat Stretch on All Fours
Go to your hands and knees, and gently move your back into the cat stretch position. This movement warms up your spine, and the ease of getting into these poses makes the transitions to the Cat-Cow Pose easier.
Child’s Pose
What comes next is to sit back on your heels, spread both arms out as far as possible, and place the forehead on the floor.
This relaxation position stretches out the spine and makes the back ready for more flexibility in the next moves.
What Is the Anatomy of Marjariasana-Bitilasana?
The Cat-Cow Pose targets key muscle groups:
Primary Muscles
The back, shoulder, chest, and arm muscles are involved in holding the position throughout the Cat-Cow Pose.
These muscles coordinate to fix your frame and improve strength as well as help in easy movement of spinal segments.
Secondary Muscles
It improves the flexibility of the lower back, glutes, and hamstring muscles because of the gentle stretch they experience during the pose.
These supporting muscles help in the achievement of correct posture balance of the body.
How to Perform Marjariasana-Bitilasana

Follow these simple steps to practice this pose correctly:
- Place your hands under your shoulders and knees under your hips.
- Drop your belly toward the floor, lift your chest, and look up.
- Round your back, tuck your chin, and pull your belly inward.
- Move between the two poses with each breath.
Tip:
Focus on slow and controlled movements to maximize benefits. Practice for 5–10 breaths or more.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movements:
Body Part | Movement Type | Description |
Hands | Moving (Initially), Static | Hands are placed under the shoulders to support the pose. |
Knees | Static | Knees are placed under the hips to maintain alignment. |
Belly | Moving | Belly drops toward the floor in Cow Pose (Bitilasana), then pulls inward in Cat Pose (Marjariasana). |
Chest | Moving | Chest lifts during Cow Pose and drops during Cat Pose. |
Back | Moving | Back arches in Cow Pose and rounds in Cat Pose. |
Neck | Moving | Neck follows the movement: lifting and looking up in Cow Pose, tucking the chin in Cat Pose. |
Feet | Static | Feet are grounded to provide stability during the movement. |
Common Mistakes to Avoid
- Rushing Through Movements: Coordinate your breath with the poses you make because each kind of pose will always require a specific number of breaths.
- Incorrect Alignment: Do not let your wrists bend more than the shoulders and your knees more than the hips.
- Skipping Warm-Up: Warm up so you do not twist your back and wrist fighting with unnecessary situations right in the first days of the programming contest.
What Are the Benefits of Marjariasana-Bitilasana?
Physical Benefits:
- Helps with back pain and stiffness of the neck.
- In turn, ensures that the core muscles are enhanced together with the flexibility in the spinal region.
- Improves body posture due to the long hours spent sitting.
Mental Benefits:
- Relaxes the mind and also minimizes stress.
- Improves attention by helping people to become more aware of their breathing patterns.’
- Reduces tension and helps get the mind organized.
Modifications for Beginners
For those new to yoga or with limited flexibility, consider these adjustments:
Support Your Knees:
Always fold a blanket and place it under the knees in order to increase comfort and lessen the pressure on joints in the course of the exercise in case the surface is hardwood.
Smaller Movements:
If full spinal flexion becomes quite a problem, then perform small turns, gradually increasing flexibility without pain.
Reduce Wrist Strain:
If you experience discomfort on the wrists place the yoga blocks under your hands to minimize bearing of the weight.
Modifications of Marjariasana-Bitilasana
To deepen your practice, try these variations:
Cat-Cow Pose
Stay on a chair and do the Cat-Cow chiropractic movements. This variation offers support to your back and it is suitable for those clients with poor mobility.
Side Stretch Cat-Cow
In addition to this, you will perform side-to-side rolls or sways on a traditional yoga pose. This exercise also favors the stretch on the side of the torso, and spine in particular.
Dynamic Cat-Cow
It will be known as the pose of slightly quicker motions. This variation is good for loosening up your muscles during the warm-up of an intensive yoga session.
How to Integrate Marjariasana-Bitilasana Into Your Routine
Regular practicing of the Marjariasana-Bitilasana sequence shall serve to improve the flexibility of your muscles, ease tension, and help you relax.
Here are some practical ways to include this pose:
Morning Practice
If you are the first activity of the day be Marjariasana-Bitilasana which helps to wake your spine and facilitate the circulation of blood. It creates a good mood for the remaining part of the day.
Midday Stretch
Practice this posture when taking a break from sitting to give your back and shoulders the nice stretch they deserve during the day. They may help to increase your energy levels and concentration.
Cool-Down
Conclude your exercising session with this asana to facilitate muscle relaxation, relief from post-training stiffness, and help in mental rejuvenation.
Safety Precautions
- This position should be excluded if the person has a problem with the back or if he or she has wrist injuries.
- Speak to your doctor if you are pregnant or have other spinal disorders that require medical attention.
- It will always be advised to practice on a non-slip yoga mat for safety.
VeryFit Life Final Words
Clearly, one must not deny the opportunity to include Marjariasana-Bitilasana (Cat-Cow Pose) into daily practice as it gives numerous benefits to the physical and mental state of the organism.
You can do it in a few minutes, and it helps to expand your back and strengthen your abdomen as well as make your brain eager to go to work.
For stress relief or to obtain better flexibility use this pose in your workout routine.
Just continue rehearsing yourself and enjoy the impact that this pose has on your life.
FAQs
Is Marjariasana-Bitilasana good for beginners?
Yes, it is even possible for novices and can be easily incorporated into practice.
How long should I hold the pose?
Do the flow for 5-10 cycles, taking time in every breath that is given.
Can this pose improve posture?
Indeed, it helps to develop the spine and improve posture increasingly in the long term.
Source:
Yogapedia. (2023, December 21). Marjaryasana-Bitilasana. Yogapedia.
Delahunty, R. (2023, June 9). Marjaryasana & Bitilasana – Cat & Cow — YOGARU.
Yogshala, H. (2025, January 13). Marjariasana Guide: Benefits & How to Perform. Haritha Yogshala.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar