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Beginner · Warm-up

Cat–Cow
Marjaryasana–Bitilasana

A gentle breath-led movement between spinal flexion and extension.

Instructional illustration of Cat–Cow
LevelBeginner
Pose typeWarm-up
Primary focusSpine, Breath

How to practice Cat–Cow

  1. Begin on hands and knees.
  2. Inhale as you tip the pelvis, broaden the chest and lift the gaze slightly.
  3. Exhale as you round the spine and release the head.
  4. Continue slowly, letting the breath initiate the movement.

Practice tips

  • Move through the entire spine without forcing range.
  • Pad the knees if needed.
Practice note: Keep the neck movement small if it feels sensitive.
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