Bidalasana (Sanskrit: बिडालासन;) or Marjariasana (Sanskrit: मार्जरीआसन;), both meaning Cat Pose in Sanskrit, is a kneeling asana in modern yoga as exercise.[1] A variant with one leg held up is Vyaghrasana (Sanskrit: व्याघ्रासन;), Tiger Pose; a similar variant with one leg held straight out is Chakravakasana (Sanskrit: चक्रवाकासन;), Sunbird Pose. A variant with the back lowered is Bitilasana (Sanskrit: बितिलासन;), Cow Pose; this is often used as the counter-posture, and a widely used exercise is to alternate between Cat and Cow Poses repeatedly.
The name Bidalasana, बिडालासन, is from the Sanskrit बिडाल, biḍāl, meaning "cat", and "āsana" meaning "posture" or "seat".[2] The alternative name Marjariasana (also written Marjaryasana), मार्जरीआसन, is similarly from मार्जरी, mārjārī, also meaning "cat".[3] A similar pose was described in Niels Bukh's early 20th century Danish text Primary Gymnastics as "prone-kneeling position",[4] which in turn was derived from a 19th-century Scandinavian tradition of gymnastics.[5]
A different asana, Marjarottanasana, meaning upside-down cat stretch pose, is illustrated in the 19th century Sritattvanidhi.[6]
A pose named Vyaghrasana or tiger pose is listed but not described in the 17th century Hatha Ratnavali.[7]
The practitioner kneels on all fours and slowly raises and lowers the back, transitioning in a gentle vinyasa between Cat and Cow Poses, and exercising the core muscles that support the spine.[8]
The pose is considered in Sivananda Yoga to be suitable for use during pregnancy.[9] [2]
In variations of the pose, one leg is stretched out straight, and the knee of the stretched out leg may then be bent so the foot points straight up; the opposite hand may also be stretched out in Vyaghrasana, Tiger Pose[10] [11] The similar Chakravakasana, Sunbird Pose, has the leg and arm stretched out straight, horizontally.[12]
Cat Pose is often alternated with Bitilasana, Cow Pose, where the belly and back are lowered and the hips and shoulders remain unmoved.[13]