A Complete Guide to Bitilasana Marjaryasana | How to Perform & Benefits

Marjaryasana Yoga

Bitilasana Marjaryasana is a combination of two poses that are often used as a warm-up exercise to stretch your spine and get it ready for intense exercises.

Also known as the cat-cow stretch, this yoga pose is synced with your breath and is highly beneficial for your body and mind. It boosts your concentration and promotes mental stability.

The pose is quite beneficial for people with back pain and stress problems.

By stretching your spine, the cat and cow pose improves the blood circulation in your back, relieving back pain. Thanks to the synchronized breathing pattern.

It destresses your mind and promotes the feeling of full-body relaxation. The pose is predominantly useful in restoring your spine mobility and alleviating pain in your upper body.

If you are looking for an upper body stretch involving your neck, spine, shoulders, and other important muscles, you should give this cat and cow pose a shot.

In this post, we will take a closer look at the procedures for Bitilasana Marjaryasana, its benefits, and its risks. Keep reading.

Table of Contents

Preparation Tips for Cat and Cow Pose

  • The asana is performed on an empty stomach. So, make sure you don’t eat anything for at least 4 hours before practicing this exercise.
  • Make sure you empty your bladder and bowel before getting started.
  • Cat and cow pose can be practiced at any time of the day, although it’s highly advisable that you consider it in the morning. Choose a fresh and serene spot to practice Bitilasana Marjaryasana. If that’s not possible due to any reason, you can try it in the evening.

Method to Practice Bitilasana Marjaryasana (Steps)

You need to get into a table-top position to do this asana. Your palms and knees must touch the floor while the elbows are straight and shoulders relaxed.

Your legs should be pointed backward, and your spine must be erect. Look forward.

Here’s how to do a cat-cow pose.

  • Keep your knees straight and on the floor, while your legs should be placed horizontally. Your knees and arms must be parallel. Your hands must be shoulder-width apart.
  • Take a deep breath in and move your head down. You should try to look at your stomach.
  • Raise your tailbone.
  • Your chest must be relaxed.
  • Hold this pose for a few seconds and take deep breaths. This is the cow pose.
  • For the cat’s pose, you need to push your stomach toward the floor, raise your hips and create a curve around your spine. When coming to the cat pose, you must exhale.

Repeat these for a few minutes (as long as you can go). However, if you are just starting, you should practice the cat and cow pose for no longer than 10 minutes.

You can do 5-8 stretches. Return to your normal position by straightening your spine. Let’s check out a few common benefits of the cat-cow pose.

Benefits of Bitilasana Marjaryasana

Syncing your breath with two stretches, performed repeatedly, can help you in many ways.

Good for Spine

Cat and cow pose are recommended for people with back issues. Spine issues develop due to bad posture, sitting for prolonged periods in the same position, and back pain.

To achieve spine stability, you should devote at least 10 minutes of your day to the cat and cow stretch. Its a one of the best 10 minute morning yoga for beginners and experts too.

The simple process can help relieve mild to moderate back pain effortlessly.

Boosts Your Concentration

Bitilasana Marjaryasana focuses on aligning your breath with your movements. As you get to the cow pose, you need to inhale. And exhale as you get to the cat pose.

This breath synchronization with the cat and cow stretches helps improve your mental health by de-stressing your mind and boosting your concentration.

The stress-reliving properties of this asana are often the primary reason people try it at home.

Aid in Weight Loss

If you have been trying to lose weight for a while, the cat and cow pose can help. This is especially beneficial for people with belly fat.

By cutting down your excess fat around the abdomen, this pose can tone your belly and help you get into your desired shape.

Not only does it tone your abdomen, but Bitilasana Marjaryasana gives a perfect, gentle massage to your belly, improving the function of your digestive organs, and helping you cope with basic digestive issues.

Alleviates Pain

For mild back pain, the cat-cow pose is a good remedy. Perfect yoga for period cramps, this simple yet effective yoga pose is for beginners who are having trouble with period pain.

By promoting blood circulation throughout your body, as well as oxygen to the tissues, the asana can help alleviate mild to moderate back pain.

However, it isn’t recommended for people diagnosed with a herniated disk or severe back pain due to a chronic or genetic condition.

When in doubt, ask your doctor whether it’s safe to practice the cat-cow pose.

Improves Coordination

The asana is as good for elder people as adults. By stretching your abdomen, hips, and neck, you can have perfect coordination between different muscles and achieve stability.

If you often face difficulty practicing tricky yoga poses, cat and cow stretches can be the best warm-up exercise to practice before getting into intense yoga.

Try this easy stretching to improve your posture and bring the right coordination between your spine, abdomen, and shoulders.

Cat Cow Pose Variations

If you are unable to touch your forearms to the floor, you can use blocks of medium heights to perform the cow pose comfortably.

Likewise, if you have any problem with your knees, you can sit in a chair and engage your upper body.

There are dozens of creative ways to practice cat and cow poses. It’s always better to seek professional advice when you are unsure about how to conduct the pose well.

If you are performing it in a chair, make sure you sit tall and keep your spine straight throughout the stretch.


These were the steps for practicing Bitilasana Marjaryasana. Hope you have learned the basics of how to perform this yoga.

Correct your posture and bring perfect coordination between your legs, shoulders, and other upper body parts with this asana.

Share Article

Leave a Reply

Your email address will not be published. Required fields are marked *

More Yoga Tips & Advice