These two poses, cat pose (Marjaryasana) and cow pose (Bitilasana) can be performed separately, but they compliment each other so beautifully, its a shame to keep them apart!  This gentle vinyasa sequence gently warms up the spine and connects  you to your breath and body. Cat / Cow pose is a lovely addition to every yoga warm up routine.



Cow Pose- Bitilasana

Come into a table top position, with your hands directly underneath your shoulders and your knees underneath your hips.

As you inhale, tilt your pelvis upwards, pointing your tailbone towards the sky.

Gently draw the shoulders away from the ears, lengthen the front of the neck and look up gently.

Your spine is in a smile shape! : )

Actively push into the ground with your hands and your lower legs.


Cow Pose - Palm Cove Yoga


Cat Pose – Marjaryasana

Come into a table top position, again with your hands directly below your shoulders and your knees under your hips.

As you exhale, tilt the pelvis forward, tucking your tailbone under and pointing it towards the ground.

Bring your chin in towards your chest, lengthening the back of your neck and looking towards your thighs.

Your spine is curved, in the opposite way to in Cow pose- an upside down smile : (

Focus on really pushing down with your hands and lower legs, to find a little more movement in the spine.


Cat Pose - Palm Cove Cairns Yoga

Cat Pose. Yoga in Palm Cove, Cairns



I find it wonderful to practice cat/cow poses together- inhaling from table top position into cow pose, and exhaling into cat pose.  And repeating this motion 5 or 6 times, or however many times you need.

As you practice,  become aware of how your spine is moving in space. Notice each vertebrae and the gaps between them. Notice how the vertebrae move together as you breathe and gently stretch.   Become aware of the spinal cord running through the center of the vertebrae.





Stretches the front of the torso and the neck

Massages the organs

Releases tension in the spine

An excellent warm up for the spine


I nearly always include cat / cow pose in my warm up routine. Come and try a Hartig Yoga class in tropical Palm Cove.