Young woman practicing the yoga pose cat cow

Majaryasana – Cat Pose

February 05, 2020

Majaryasana – Cat Pose


This posture is also referred to as cat (Majaryasana) and cow (Bitilasana). It will help to release tension through the torso and hips.

This posture is fantastic, it can help to calm a restless mind and relieve stress and anxiety. Often when feeling anxious stillness can be challenging. This posture combines both breath and movement which provides a focal point, helping to soothe and calm the mind when it becomes over-active.

It is also great for balancing the pelvis and keeping the spine agile. 

How to do Majaryasana - Cat Pose

Begin on all fours with your hands under your shoulders and your knees under your hips. Point your feet so the tops of the feet are resting on the ground. Make sure that your lower legs are parallel and hip distance apart.

Your elbows should be on the outsides of your arms with the triceps engaged but not tense, the middle fingers are pointing straight forward.

As you inhale lengthen your spine and allow your pelvis to tilt up, try to keep drawing up the lower abdominal muscles as you do this, so as not to compress the lower back and to maintain support and control. Allow your chest and head to lift, make sure that you maintain the natural line of your spine as you do this.

As you exhale look through your legs and round your spine up. As you do so draw up the lower abdominal muscles and pull your navel towards your spine (this action will help to strengthen the muscles of the core).

Then inhale and lengthen your torso moving through your starting position and tilting your pelvis up and lifting your chest and head remembering to keep your neck in line with your spine. 

Continue to roll through cat synchronising both breath and movement for ten or more complete breaths.

Work to maintain a long spine as you do practise this posture, so as not to compress the lower back. Focus on lengthening as you move between the two positions.

This blog article was written by Sue Fuller creator of the Yoga 2 Hear range of audio yoga classes and teacher training courses.