Cat-Cow Pose

The Cat-Cow Pose is actually the combination of two different poses, Cat Pose and Cow Pose. The Cat-Cow Pose is a personal favorite of mine for getting in touch with my spine and stretching it out.


To do the Cat-Cow Pose, start on your hands and knees in the tabletop position. Your head should be looking down (but don’t let it droop down – keep the spine, from neck to base of spine in line) and your legs and hands should be making two parallel lines.


First do Cow Pose.

As you breathe in, let your belly move towards the mat (being mindful not to overarch the low back) as you raise your chest and head towards the sky. Push your shoulders away from your ears.

Then do Cat Pose

As you breathe out, draw your belly to your spine and round your back. Be sure to let the crown of your head fall toward the floor, but not so much that that your chin touches your chest.


And repeat the Cat-Cow sequence several times to warm up the spine.


If you have any neck problems, be sure not to move it too quickly or in an uncomfortable position.


Benefits of Cat-Cow Pose

  • Release tension in the spine
  • Improves balance
  • Stimulates internal organs
  • Encourages blood flow
  • Relieves stress