Hold for 30 seconds to a minute, breathing deeply. Cat-Cow Pose (Marjaryasana-Bitilasana) This yoga pose improves spinal flexibility and relieves tension in the lower back. It can allow a nice flexion ...

Cat-Cow Pose Cat-Cow, also called Marjaryasana-Bitilasana is a gentle flow between two poses that increases flexibility in your spine and relieves tension in your back and neck.

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For example, cat and cow is traditionally a mix of two poses — Marjaryasana and Bitilasana. “I think what you remember is what’s most relatable to you.

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It helps connect breath with motion. Interestingly, this pose is often paired with Bitilasana, also known as the ‘cow’ pose for better benefits; it’s then known as the ‘cat-cow’ pose.

6. Marjaryasana-Bitilasana (Cat-Cow Pose) How to do: Get on hands and knees. Inhale, arch back (cow); exhale, round spine (cat). Repeat for 5 cycles.

A young woman performs Cat-Cow Pose, or Marjaryasana-Bitilasana, during an outdoor yoga session. She gracefully transitions between poses, focusing on deep breathing and spinal alignment.

1. Cat-Cow Pose (Marjaryasana-Bitilasana) Benefits: Increases flexibility of the spine, relieves tension in the back and neck. How to do it: Start on your hands and knees in a tabletop position.

8. Marjaryasana Pexels A gentle yoga asana that’s easy and takes no time is the cat-cow pose. It’ll help you stretch your strained muscles and provide support to your torso, shoulders and neck ...