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Cat/Cow (Marjaryasana/Bitilasana)

Elisha moving through both Cat and Cow poses, showing spine arching up toward the ceiling in Cat and dropping toward the floor with chest lifted in Cow
Breathe in, lift the heart. Breathe out, round the spine.

Cat/Cow is one of the first things most yoga students ever learn, and for good reason. This two-part spinal movement links breath to motion, arching on the inhale, rounding on the exhale, to gently warm up the entire spine from the tailbone to the crown of the head. It also wakes up the wrists, shoulders, and core. Almost every yoga class opens with a few rounds of Cat/Cow, and it's just as effective on its own first thing in the morning or after a long day at a desk.


How to Practice Cat/Cow

Begin on all fours with wrists under shoulders and knees under hips. Spine neutral.


Cow Pose


Elisha in Cow Pose on all fours with belly dropped toward the mat, chest lifted, gaze forward or slightly up
Drop the belly, lift the heart.

  1. On an inhale, drop your belly toward the mat.

  2. Lift your chest and tailbone toward the ceiling.

  3. Let your gaze drift forward or slightly up.








Cat Pose


Elisha in Cat Pose on all fours with spine rounded up toward the ceiling, tailbone tucked, gaze drawn inward
Round the spine, tuck the tail.

  1. On an exhale, press into your hands and round your spine toward the ceiling.

  2. Tuck your tailbone and draw your chin toward your chest.

  3. Let your belly draw in and up.









Continue flowing between the two shapes for 5-10 breath cycles, moving at your own pace.


Modifications

  • Fists instead of flat hands: If your wrists are sensitive, make soft fists and press your knuckles into the mat to reduce wrist extension.

  • Seated version: Perform the same spinal flexion and extension while seated in a chair: hands on knees, arch and round with the breath. Pro tip: Try this at the airport when waiting to get on your next flight.

  • Slower pace: Move more slowly than you think you need to, especially in the morning. Let the breath fully guide the movement. Try closing your eyes to connect with each vertebrae.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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