Marjaryasana-Bitilasana
Cat-Cow Pose
Cat-Cow Pose is a gentle, flowing movement between two positions on hands and knees, arching and rounding the spine in sync with breath to warm up and mobilize the back.
How to do Cat-Cow Pose
- 1Start on hands and knees, wrists under shoulders, knees under hips.
- 2Inhale, drop your belly, lift your chest and tailbone (Cow Pose).
- 3Exhale, round your spine, tuck your chin and tailbone (Cat Pose).
- 4Continue flowing between the two for 8-10 breaths.
Benefits
- Gently mobilizes and warms up the spine
- Eases back tension, popular in prenatal yoga
- Beginner-friendly and low-impact
Precautions
- Keep movements slow and controlled, avoid forcing range of motion
- Use a folded blanket under the knees if kneeling is uncomfortable
Helps with
Frequently asked questions
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