How to do Marjaryasana–Bitilasana
- Come onto hands and knees, hands under shoulders and knees under hips.
- Inhale: let the belly drop, lift the chest and tailbone, and look slightly up (Cow).
- Exhale: round the spine up, draw the navel in and let the head drop (Cat).
- Continue moving slowly with the breath for 5 to 10 rounds.
Coming out of the pose
- Return to a neutral spine and rest in Balasana.
Alignment cues
- Let the breath lead the movement.
- Move each part of the spine, from tailbone to head.
- Press the floor away with the hands.
Beginner version and props
- Make fists or use forearms if the wrists hurt.
- Pad the knees with a folded blanket.
- Practise seated on a chair with the hands on the knees.
Benefits
- Gently mobilises the spine.
- Helps coordinate movement with breath.
- A good warm-up for back and neck.
Who should take care
- With neck problems, keep the head in line with the spine.
- With wrist problems, use fists or forearms.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Moving too fast for the breath.
- Moving only the lower back.
In a sequence
After it: Adho Mukha Svanasana (Downward Facing Dog), Balasana (Child's Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.