Standing Cow Cat Pose - Tadasana Bitilasana Marjaryasana

Tadasana Bitilasana Marjaryasana


Standing Cow Cat Pose or Tadasana Bitilasana Marjaryasana is a modified version of the traditional Cat-Cow Pose that is commonly practiced in yoga. This pose is performed in a standing position and helps to stretch and strengthen the spine, shoulders, hips, and legs.
Standing Cow Cat Pose is an excellent pose for improving your posture, stretching your spine, and releasing tension in your back, shoulders, and hips. It can also help to relieve stress and improve your breathing by allowing more space for your lungs to expand.

Step-by-Step Instructions

Step 1
Begin by standing with your feet positioned hip-distance apart and aligned parallel to each other.
Step 2
Ensure that your arms are relaxed and resting alongside your body while you let your shoulders relax as well.
Step 3
As you take a deep breath in, lift your chest upward and gently arch your back, allowing your shoulder blades to draw closer together. This posture is known as the Cow Pose.
Step 4
Upon exhaling, round your spine by bringing your chin toward your chest and separating your shoulder blades. This position is referred to as the Cat Pose.
Step 5
Continue moving fluidly between these two poses, inhaling as you transition into the Cow Pose and exhaling as you move into the Cat Pose.

Benefits and Contraindications


Improving digestion

Helps in the treatment of insomnia

Helps to stretch and strengthen the spine, shoulders, hips, and legs

Improves flexibility

Activates the Adrenal Glands and the pancreas

Good for women during difficult times of menstruation


Pregnant women to take guidance

Herniated discs or spinal stenosis

High or low blood pressure

Dizziness or vertigo

Modifications and Props for Beginners

  • If you have balance issues or difficulty standing for a long time, you can use a chair to support your body. Place the chair in front of you and hold onto it as you move through the pose.
  • You can also use a wall for support by standing with your back against the wall. This can help you to maintain proper alignment and balance as you move through the pose.
  • If you have tight shoulders, you can use a strap to extend your arms in the Cow Pose. Hold the strap with your hands and extend your arms above your head as you lift your chest.

Useful Tips

  • Move slowly and mindfully through the pose, focusing on your breath and the sensations in your body. Pay attention to any areas of tension or discomfort and adjust the pose accordingly.
  • Make sure that your feet are hip-distance apart and parallel to each other. Keep your shoulders relaxed and away from your ears, and engage your core muscles to support your spine.
  • Regular practice of Standing Cow Cat Pose can help to improve your posture, balance, and flexibility. It can also help to relieve tension and stress in your body and mind.

Frequently Asked Questions

Can Standing Cat Cow Pose be done by beginners?

Yes, Standing Cat Cow Pose can be done by beginners, as it is a gentle and accessible pose that can help to improve spinal mobility and flexibility. However, it is important to move mindfully and with awareness, and to modify the pose as needed to ensure that you are practicing safely and comfortably.

Can Standing Cat Cow Pose be done as a warm-up or cool-down?

Yes, Standing Cat Cow Pose can be a great warm-up or cool-down pose. It can help to prepare the body for other yoga poses or physical activities, or help to stretch and release tension in the body after a workout.

What is the difference between Cat Cow Pose and Standing Cat Cow Pose?

Cat Cow Pose is typically practiced on the hands and knees, while Standing Cat Cow Pose is practiced in a standing position. Both poses involve movements of the spine that help to create mobility and flexibility, but the standing variation also requires engagement of the leg muscles for balance and stability.

Can Standing Cat Cow Pose help with back pain?

Yes, Standing Cat Cow Pose can be a helpful posture for relieving tension and discomfort in the back. The movements of the spine can help to create space and mobility, while the engagement of the leg muscles can provide support and stability.


  • Cat Cow Pose
  • Standing Cow Pose With A Twist
  • Narrow Cat Cow

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.