Asana · Practise on your own
Cat–cow
Marjaryasana–Bitilasana
Marjaryasana and Bitilasana. On hands and knees, rounding and arching the spine with the breath.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- marjara = cat, bitila = cow, asana = seat or posture
- Family
- Spinal movement
- Level
- Beginner
Take care
Move within a comfortable range with neck or back pain.
How it is done
- 1
Breathe freely
Come onto hands and knees, wrists under shoulders, knees under hips.
- 2
Breathe in
Drop the belly, lift the chest and tailbone.
- 3
Breathe out
Round the back, drawing the navel in and the chin toward the chest. Repeat several times.
Holding it
Several rounds with the breath.
Making it easier
Pad the knees with a folded blanket.
What the tradition says it does
- Mobilises the whole spine
- Links movement to breath
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4