Bilikasana - Yoga Cat Pose

Bilikasana - Yoga Cat Pose

In this lesson you will learn how to do the Bilikasana (Yoga Cat Pose). The Bikilasana is a a popular yoga warm up exercise, where you imitate a cat's movements by arching and hollowing your back. This exercise stretches and strengthens your abdominals, your shoulders and your back muscles. Move slowly and breathe in and out deeply and slow. For more yoga instructions, go back to yoga main.


  • Kneel down and place your hands on the floor. Thighs and arms vertical.
  • Breathe out and move up your lower back, until you can see your belly button. Arch your back like a cat and hold this position while you breathe in for approx. 2 seconds.
  • Then breathe in and let your lower back sink back down. Move your head up and make a hollow back. Look up and hold this position for approx. 2 seconds. Then repeat the whole thing.
  • 5 to 10 repetitions.


  • Use a yoga mat or something soft to protect your knees.
  • Don't move too fast. The bilikasana should be done very slow.
  • Don't bend your arms as you change positions.


  • None