How to Do Cat / Cow Pose (Marjariasana / Bidalasana): Step-by-Step Guide for Beginners

What Is Cat / Cow Pose (Marjariasana / Bidalasana)?
Cat / Cow Pose is a foundational yoga movement that gently mobilises the spine, stretches the back and neck and improves awareness of breath. It is commonly used at the start of a yoga practice to warm the body, release stiffness and support healthy spinal alignment. This pose is accessible to beginners and is particularly helpful for easing lower-back tension.

When You Should Avoid This Pose
Avoid Cat / Cow Pose if you have a severe neck or back injury or if you have recently had surgery. If there is mild discomfort in the wrists or knees, place a blanket under the knees or come onto your forearms.

Watch the Cat / Cow Pose video tutorial
Watch the full tutorial here:

How to Do Cat / Cow Pose in 3 Easy Steps

1. Start in Tabletop.
Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Keep your spine neutral and your gaze soft on the floor.

2. Move into Cat Pose.
Exhale and round your spine towards the ceiling. Draw your belly in and gently lower your head, allowing the back of your neck to lengthen.

3. Move into Cow Pose.
Inhale, lift your chest and tailbone while gently arching your back. Keep your shoulders broad and your gaze forward or slightly up. Move slowly between Cat and Cow, syncing each movement with your breath.

Variation: Forearms on the Mat
If your wrists feel sensitive, practise Cat / Cow on your forearms. This reduces pressure while still allowing the spine to move fully.

Common Questions About Cat / Cow Pose (People Also Ask)
Is Cat / Cow good for beginners?
Yes. It is one of the most accessible poses for warming the spine.

Does Cat / Cow help lower-back pain?
Yes. The gentle spinal movement can ease stiffness and improve mobility.

How fast should I move in Cat / Cow?
Slowly, following your breath. Exhale into Cat, inhale into Cow.

Should my arms bend in Cat / Cow?
No. Keep your arms straight but not locked, and distribute weight evenly through the hands.

Preparatory Poses
• Child’s Pose (Balasana)
• Eagle Pose (Garudasana)

Follow-Up Pose
• Cow Pose (Bitilasana)