yoga poses

How to do Cat-Cow Pose and it’s Benefits

This pose helps to prevent back pain and brings your spine into correct alignment if practised regularly.

Are you suffering from back pain and spinal problem? If yes, then this yogic pose has a perfect solution for you. Cat Pose paired with Cow pose stretches your whole body and brings flexibility to the spine. When you sit for long hours in front of a desk, this pose comes to your risk by releasing stress, calms your mind, stretches your neck, prevents the back pain and strengthens the spine.

Marjari-Cat | Bitil-Cow | Asana-Pose

This asana is pronounced as mar-jar-ee-ahh-sanna- bee-tee-LAHS-uh-nuh, Sanskrit- मार्जरीसन-बितिलासन. This posture resembles the body position of a cow and cat.

Benefits of a Cat-Cow Pose

  • Stimulates the abdominal organs and improves digestion.
  • Releases stress, anxiety, depression and calm the mind.
  • Brings flexibility to the spine and stimulates the adrenal glands and kidney.
  • Stretches the neck, back torso and open up the chest.
  • Improves blood circulation throughout the body.
  • Helps to prevent back pain and brings your spine into correct alignment if practised regularly.
  • Strengthens the shoulders, wrists, arms and cures sciatica.
  • Develops postural awareness and improves the balance of your body.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. It’s advisable to consult your doctor if you have neck or back related problems before you start practising this pose. Ensure to practice this pose under the guidance of an expert yoga teacher if you are suffering from neck or back problems.

Steps to do a perfect Cat-Cow Pose

  • Start on your knees and hands with your knees directly under your hips, and your wrists directly under your shoulders.
  • Spread your fingertips on the top of your yoga mat and press firmly.
  • Now, place your knees and shins hip-width apart. Bring your head into the neutral position and gaze softly at the floor.

Cat-Cow Pose.png

  • First, start with the Cow Pose. Inhale and sink your abdomen towards the ground. Lift your head, chest, and look up towards the ceiling.
  • Extend your shoulder blades and ensure to keep your shoulders away from your ears.
  • Now, move into the Cat Pose. Exhale and bring your belly to your spine and arch your back toward the ceiling.
  • Bring the crown of your head toward the floor, but ensure not to force your chin to your chest.
  • This is one round of Cat-Cow Pose. Now, again Inhale and come back into the Cow Pose, and then exhale and return to the Cat Pose.
  • Repeat this procedure for 10-15 times, and then rest by sitting back on Thunderbolt Pose or Vajrasana.


Beginners can practise this pose without any discomfort or pain. But, to make it more easy and comfortable for you, follow the below instructions.

  • If you feel the pain in the kneecaps while performing this pose, then place a firm rolled blanket under your knees. You can also fold your mat and place it instead on the blanket.
  • Place your forearms on the Yoga mat, if your wrists hurt.
  • Pregnant women can place their forearms on a rolled blanket or a bolster to lift their torso more upright.

To deepen the pose, you can stretch out your opposite arm and leg in the Cow Pose. Stay there for few breaths and then draw your elbow to the back and bring your knee to the nose in the Cat Pose.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Practitioners suffering from the neck injuries should keep their head in line with the torso and should not drop their neck back or forward. Pregnant women should only practise Cow Pose while bringing their spine back to the neutral position between the transition of poses. Ensure not to let the belly drop between the transition, as this move can strain your lower back.

You can practise this pose anywhere to get relief from back pain. Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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