Cat-Cow Pose (Marjaryasana-Bitilasana): Step-by-Step Yoga Guide for Spine Flexibility & Core Strength | Gen S Life

The Cat-Cow Pose (Marjaryasana-Bitilasana)

is one of yoga’s most foundational movements perfect for improving spinal flexibility, posture, and core stability. In this Gen S Life yoga session with Ayushi Mishra, you’ll learn how to synchronize your breath with movement to strengthen the back and release stiffness safely.

Start on all fours, ensuring your shoulders are directly above your wrists and hips over your knees. Keep your elbows locked and your back straight — not arched or hunched.

• Cow Pose (Bitilasana): Inhale deeply, look up, and allow your belly to drop toward the floor.

• Cat Pose (Marjaryasana): Exhale fully, arch your spine upward, and tuck your chin toward your chest.

Continue this rhythmic breathing and movement for 45 seconds to a minute, maintaining full awareness of the spine. This sequence increases flexibility, improves posture, and relieves tension from the neck to the tailbone. Avoid only if suffering from severe arthritis.

After the Cat-Cow sequence, transition into a Balancing Pose (Bird-Dog variation) to activate your core. Extend your right leg and left arm in a straight line, holding for 30 seconds before switching sides. This move enhances coordination, balance, and core endurance.

End your practice with a resting posture either Shashankasana (knees wide) for comfort or Balasana (knees together) for a deeper stretch.

✨ Watch the full tutorial on Gen S Life and subscribe for guided yoga practices, mindful movement