Cat Cow Pose (Majaryasana – Bitilasana)

Cat Cow Pose (Majaryasana-Bitilasana)


  • It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It brings the spine into correct alignment and can help prevent back pain when practiced regularly. 

How to do 

  • Keep your shoulders over your wrist and your knees right underneath your hips. (Child pose) 
  • Cow Pose: Inhale as you drop your stomach towards the mat. Raise your chin and chest and stare toward the ceiling. Widen across your shoulder blades and draw your shoulders bit away from your ears. 
  • Cat Pose: As you exhale, draw your stomach to your spine and turn your back toward the ceiling. The pose should look like a cat stretching its back.  
  • Repeat. 
Advantage cat cow lady pose


  • Release the crown of your head toward the floor, but don’t force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.  


  • Those with neck injuries should keep the head in line with the torso, not dropping it forward or back. 
  • Always work within your own range of limits and abilities. If you have any medical concerns, consult with your doctor before practicing. 

Written by drzio

13th June 2020

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