Marjaryasana–Bitilasana — Cat-Cow

BeginnerAxial Extension Pelvic Neutralization

60s 6 reps

A gentle flowing movement between two poses that warms the spine and connects breath with motion.

How to perform

Begin on hands and knees with wrists under shoulders and knees under hips. On an inhale, drop the belly and lift the chest (Cow). On an exhale, round the spine toward the ceiling and release the head (Cat). Flow slowly between the two.

Breathing

Inhale for Cow, exhale for Cat. Let the breath lead each movement, keeping it smooth and continuous.

Benefits

Increases spinal flexibility, relieves tension in the back and neck, and gently massages the abdominal organs.

Anatomical focus

Erector SpinaeAbdominalsPsoas Major

Initiate movement from the pelvis; articulate through each vertebra.

Precautions

Move within a pain-free range. Those with wrist sensitivity can practice on the forearms.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.