Let's Talk Poses: How To Practice Cat + Cow Pose

Cat/Cow ( Marjaryasana/Bitilasana) pose is a fusion of two stretches to gently stretch and warm up the spine. This breath-synchronized pose is beneficial for your body and mind while powering up your brain and improving focus, coordination and mental stability.


The cat/cow pose improves blood circulation between the vertebrae of the spine and it helps in relieving back pain and stress while providing a gentle massage to the spine and belly organs. It also calms you down.

Try It Out 

  • Start on the hands and knees in a “tabletop” position. Make sure the knees are set directly below the hips and the wrists, elbows and shoulders are in line and perpendicular to the floor. Centre your head in a neutral position, eyes looking at the floor or between the hands.
  • As you exhale, round your spine toward the ceiling, making sure to keep the shoulders and knees in position. Release the head toward the floor, but don’t force your chin to your chest.
  • Then, go for cow pose by inhaling and lowering the belly towards the floor. Lift the neck up and eyes to the ceiling. The tailbone should also be towards the ceiling.

After about a couple of seconds come to the cat pose by exhaling and extending your belly towards the ceiling. Rest your chin on your chest and look towards your nose. Keep the tailbone tucked in. Repeat Cat/Cow a few times or about 10 times.

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