Marjaryasana-Bitilasana (Cat-Cow)


  • Bring your hands beneath your shoulders and knees beneath your hips.
  • Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana (Cow Pose).
  • Spread across your shoulders and sitting bones.
  • Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in Marjaryasana (Cat Pose).
  • Continue for 10 rounds.

Benefit of Marjaryasana-Bitilasana (Cat- Cow):

  • Improves posture and balance.
  • Strengthens and stretches the spine and neck.
  • Stretches the hips, abdomen and back.
  • Increases coordination.
  • Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
  • Creates emotional balance.
  • Relieves stress and calms the mind.
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