Marjaryasana-Bitilasana- Cat -Cow Pose

‘Marjaryasana-Bitilasana’ is a combined pose that resembles cat and cow. It is an easy and gentle pose. It warms up the spine and belly.


  • Place the hands and knees to make the back in a tabletop position. Knees should be directly below the hips and hands are perpendicular to the floor.
  • With an inhalation, lift sitting bone and chest towards the ceiling, allowing the stomach sink towards the floor (This is Bitilasana ie cow pose). Lift head up and sight forward.
  • Exhale and round upper back towards the sky. Drop the gaze to the navel pressing hands and feet into the earth. This is Marjaryasana ie cat pose.
  • Repeat 10-20 times.



  •  Improves balance and posture.
  • It messages and stimulates organs in the stomach.
  • Increase coordination; creates emotional balance, improves the mental peace.
  • Gives good exercise to spine and neck.


For neck injury, take guidance and keep the head in a straight line following the torso. 


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