Warm-up · beginner

Cat–Cow

Marjaryasana–Bitilasana

The simplest way to find out what your spine can do today, and the standard opening of most classes.

Cat–Cow Photograph coming soon

A rigged MakeHuman figure animated into Cat-Cow from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. The one entry in this library that is a MOTION rather than a shape: from hands and knees the spine rocks continuously between rounding and arching, on a curve that comes to rest at each end so the reversal reads as breath rather than a bounce. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Start on hands and knees, wrists under shoulders, knees under hips.
  2. Inhale: let the belly drop, chest lift, tailbone tip up (cow).
  3. Exhale: round the back, chin toward chest, tailbone tucking under (cat).
  4. Move slowly, letting the breath set the pace rather than the other way round.

Why it helps

  • Mobilises the spine through flexion and extension
  • Warms the back before anything demanding
  • Links movement to breath, which is the whole practice in miniature

Common mistakes

  • Cranking into the end range of each shape — stay in the comfortable middle.
  • Moving faster than the breath.

Before you try it

  • Keep the range small with acute back pain, and stop at anything sharp.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Blanket under the knees.
  • Seated in a chair, same movement through the spine.
  • Forearms down if wrists complain.

Where this pose shows up

Styles restorative iyengar

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