Cat Pose

Cat Pose (front) - Iana Varshavska


Bidalasana is also called as Marjariasana, this name comes as the body resembles the cat, while it stretches rounding its back. Hence the name Cat Pose too, a pose generally done in the dynamic way along with the Cow Pose, Bitilasana. Considered to be a simple foundation pose, which can be done by anyone, the maximum use of the core muscles here will help in toning the muscles around the backbone. While in this pose, the idea is to work on making the spine as flexible as that of Cats, it also helps to release tensions around the hips, lower back and neck.

Cat Pose is considered a base pose as cat pose variations can be derived from this pose.Cat Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Pose Detail

Step-by-Step Instructions

Step 1
Start on all fours. Hands are shoulder distance apart with the fingers spread wide. The shins are hips distance apart. The shoulders are stacked directly over the elbows and wrists. The hips are stacked directly over the knees.
Step 2
On an exhale begin to press the hands firmly into the earth, drawing the shoulder blades away from one another and away from the ears.
Step 3
Tuck the chin to the chest as the crown of the head shines down towards the earth. Bring your gaze to the navel.
Step 4
Gently bring the bellybutton in and up towards the spine.
Step 5
Exhale and flow into cow pose.

Benefits and Contraindications


Stretches the back torso and neck

Provides a gentle massage to the spine and belly organs


With a neck injury, keep the head in line with the torso.

Photo poses in different angles


  • Ask a friend to place their hands on your upper back to help activate that area
  • Try initiating the movement from your tailbone first and then moving up the spine so your head drops last. This can help you explore the curve in different parts of your back.
Modifications & Variations
  • Cat Cow Pose One Leg Aerial
  • Cat Cow Pose Knees Lifted
  • Rocket Cat Pose
  • Cat Pose Variation Waist Side Bending
  • Cat Cow Pose Block Thighs
  • Cat Cow Pose With Leg To Side
Top Preparatory Poses
  • Cow Pose
  • Table Top Pose
  • Cat Cow Pose
Top Follow-Up Poses
  • Cow Pose
  • Downward Facing Dog Pose
  • Table Top Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.