Cat–Cow
Mārjaryāsana–Bitilāsanaमार्जरी–बितिलासन
A moving pair that warms the spine and links breath with shape.
- Foundational
- 8–12 rounds
- Difficulty 1 of 5
General guidance only — work within a range that feels stable and pain-free.
Photograph · Restorative
How to practice
- 01
Start on hands and knees with wrists under shoulders and knees under hips.
- 02
On an inhale, drop the belly, lift the chest and look slightly up.
- 03
On an exhale, round the spine, press the floor away and tuck the chin.
- 04
Move slowly and let the breath lead the movement.
- 05
Repeat for several rounds, then return to a neutral spine.
Benefits
- Mobilises the whole spine
- Warms the back and shoulders
- Coordinates breath with movement
- A good starting point for any practice
Breath
Inhale for cow, exhale for cat. Keep the pace unhurried.
Cautions
Variations
- Seated version
- Practice from a chair with hands on the knees.
- With a blanket
- Support the knees for comfort.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.