Cat-Cow Pose (Marjaryasana-Bitilasana): Steps, Benefits & How To Do It

Cat-Cow is a gentle, flowing warm-up done on hands and knees, moving the spine between a soft arch (Cow) and a rounded curve (Cat) in time with the breath. It loosens the spine, eases neck and back tension, and prepares the body for deeper practice. It is one of the first sequences taught in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Cat-Cow, step by step

1
Table-top
Wrists under shoulders, knees under hips, spine neutral.
↓ Exhale
2
Cow
Drop the belly, lift the chest and tailbone, gaze gently up.
↑ Inhale
3
Cat
Round the spine, tuck the chin and tailbone, draw the navel in.
↓ Exhale
4
Flow
Flow slowly between Cow and Cat, then rest in table-top.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

What it works

Muscles and chakrasbody and energy

Muscles worked

Spinal muscles (erector spinae)
Abdominals
Serratus anterior
Glutes
Trapezius and neck
Wrists and forearms

Brighter violet marks the muscles this pose works most.

Chakras activated

ThroatVishuddha
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

With a neck injury, keep the neck long and in line with the torso instead of dropping the head fully back or forward.
With a recent wrist, knee, back or abdominal injury, move very gently or skip the pose.
Move within a pain-free range only, especially in the lower back.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Child's Pose Seated Forward Bend Cobra

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Cat-Cow Pose: common questions

What is Cat-Cow pose good for?

Cat-Cow is mainly used to warm up and loosen the spine before practice. The flowing movement between arching and rounding the back helps release tension in the back, neck and shoulders, encourages easier breathing, and builds gentle body awareness. It is a comfortable starting point for most beginners.

How many rounds of Cat-Cow should I do?

Most people do around 5 to 10 slow rounds, moving one full Cat and Cow cycle with each breath. There is no need to rush. Let the breath set the pace, pause if you feel any strain, and stop when the spine feels warm and mobile rather than counting a fixed number.

Is Cat-Cow safe during pregnancy?

Cat-Cow is often included in gentle prenatal routines because it is done on all fours and keeps the spine moving comfortably. Every pregnancy is different, so it is best to practise under a trained teacher and after checking with your doctor. At Anand Yoga Centre we adjust the pose to keep you comfortable.

Can Cat-Cow help with back pain?

Many people find the gentle spinal movement of Cat-Cow soothing for a stiff or achy back, and it is commonly included in routines for back comfort. It is not a treatment or cure. If you have ongoing or sharp back pain, please see a doctor before practising and let your teacher know.

What is the difference between Cat and Cow pose?

They are two halves of one flow. Cow is the inhale: you drop the belly, lift the chest and tailbone, and gaze up in a soft backbend. Cat is the exhale: you round the spine, tuck the chin and tailbone, and draw the navel in. Practised together they gently move the spine in both directions.

Cat-Cow PoseMarjaryasana-Bitilasana