Cat pose is known by many names, such as cow pose or marjariasana. Called Bitilasana in the Sanskrit language, this pose is considered extremely important to begin your daily workout session. This warm-up pose is a combination of two gentle stretches of your spine. It forms one of the fundamental postures in yoga asanas and is simple, yet highly effective. To know more about cat pose, Hz spoke to yoga guru Akshar from Akshar Yoga. “This asana is beneficial for the body and mind as it improves focus, dexterity, and mental strength. While it is recommended to start your yoga workout with this asana, you can also do cat/cow poses for relief if you suffer from back pain and stress,” he said. Follow these step-by-step instructions suggested by yoga guru Akshar to master the art of cat or cow pose:  

Step 1


Begin by placing your hand and knees on the floor. Align your knees under your hips, and your wrists under your shoulders. Let your spine be in a neutral position, and also engage your core. The fingers should face forward and your feet should be down with toes curled inwards and on the floor. Take a deep breathe, inhale, and exhale. 

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Step 2

Exhale and relax your mind. Round your spine up towards the ceiling, and imagine you're pulling your navel up towards your spine. Tuck your chin towards your chest, while keeping your neck relaxed. This becomes your Urdhva Mukhi Marjari asana or cat pose. (yoga poses to lose weight)

Step 3

On your inhalation, arch your back, and lift your head along with the tailbone up towards the sky. Without straining your neck. Lift your neck up and see towards the ceiling. This is the Adho Mukhi Marjari asana or cow pose.

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Step 4


Form a continuous flow from upward cat pose to downward cat pose connecting your breath to each movement. Repeat this for 8-10 rounds or for as many breaths as you need.

Step 5

Gently lower your pelvis on your heels, placing your forehead on the ground and relax your back. 

Benefits Of Performing Bitilasana Or Cat Pose 

Releases Tension

The cat and cow movements that are synced with your breath. While you perform this, you stretch out your abdomen, hips, lungs, and chest. This relaxes any tension in those areas and releases any kind of restrain. 

Massages And Stimulates Abdominal Organs

The elaborated organs in the belly like kidneys and adrenal glands are massaged internally during this easy yoga pose. This stimulates and strengthens them in the best way possible. 

Provides Relief For Menstrual Pain

Provides Relief For Menstrual Pain

Yoga is highly beneficial to get rid of problems like menstrual pain. Marjaryasana or Bitilasana is great for relieving menstrual cramps and pain. “However, if you are pregnant, avoid forceful abdominal contractions while doing cat and cow pose,” recommended yoga guru Akshar. But, it is also a part of prenatal yoga as it tones the reproductive organs in women.

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Increases Flexibility

Cat pose is one of the most basic poses for beginners. If you’re planning to start practicing yoga, you can start your yoga journey with this pose. It improves the flexibility of your muscles and enables you to advance to more complex poses. While it is a relatively easy pose to do, the cat/cow pose is very effective for gently warming up your body for the session.

Improves Spine Strength 

Cat/cow pose releases the tension of the neck and upper back by improving the blood flow in your spine and strengthening it.  


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