Cat & Cow Pose

Mārjaryāsana is comprised of "Mārjārī" (cat) and "Āsana" (posture/seat). Bitilāsana is comprised of "Bitila" (cow) and "Āsana." It refers to a foundational asana performed on all fours, alternating between arching the back on the inhale (Cow) and rounding it on the exhale (Cat) — synchronizing the spine's flexion and extension with the breath.

Pairing the movements of two animals — the cat and the cow — this pose has long been passed down as one of the simplest ways to link the spine's natural motion with the breath. Widely used as a warm-up in classes of every level, it builds spinal flexibility while awakening awareness of inner sensation. As the most direct taste of breath-and-movement synchrony — the very essence of Vinyāsa — it is considered ideal as an introduction for beginners.

Come onto all fours, wrists directly below the shoulders and knees directly below the hips. On an inhale, soften the belly, lift the chest and head, and tilt the tailbone skyward (Cow). On an exhale, round the back toward the ceiling and draw the crown and tailbone toward the floor (Cat). Repeat gently for five to ten breaths, moving with the rhythm of the breath.