Yoga · Beginner
Cat-cow
Marjaryasana-Bitilasana
Also called Cat and cow, Cat cow stretch
Cat-cow is a flowing movement on hands and knees that moves the spine between a gentle arch and a gentle round. It is a common warm-up because it wakes up the back and links movement to breath. Good form keeps the motion smooth and spread along the whole spine, instead of crunching into the lower back or neck.
How to do Cat-cow
- 1Come to hands and knees with your wrists under your shoulders and your knees under your hips.
- 2Spread your fingers, press evenly through your palms, and find a neutral spine.
- 3Inhale into cow: let your belly lower, lift your tailbone and chest, and gaze slightly forward.
- 4Exhale into cat: press the floor away, round your spine toward the ceiling, and let your head relax down.
- 5Move slowly from your tailbone through to your head, one section of the spine at a time.
- 6Repeat for five to ten rounds, then return to a neutral spine.
Common mistakes and how to fix them
The neck cranks back hard in cow.
Lift your chest first and keep your gaze slightly forward rather than up toward the ceiling.
The arch collapses into the lower back only.
Keep a light hold in your belly and think of drawing your chest forward, so the curve spreads along the whole spine.
The movement is rushed and out of sync with the breath.
Slow down so each inhale carries you into cow and each exhale carries you into cat.
The shoulders sink toward the ears.
Press the floor away through your hands so your shoulder blades stay wide and supported.
Modifications
- Fold the edge of your mat or use a blanket under your knees for padding.
- Rest on your fists or forearms if your wrists feel sore.
- Practice a seated version in a chair with your hands on your knees.
- Keep the range small if your back feels stiff, and let it grow over several rounds.
Benefits
- Gently mobilizes the whole spine.
- Warms up the back before a longer practice.
- Links movement and breath in a simple pattern.
- Offers an easy break from long periods of sitting.
Breath
Inhale as you move into cow and exhale as you move into cat. Let the length of each breath set the speed.
Take care
Take care with wrist, knee, or neck injuries, and keep the range of motion small and comfortable. Stop if you feel sharp pain.
Cat-cow questions
Do you inhale or exhale in cat pose?
Most teachers cue an exhale as you round into cat and an inhale as you arch into cow. The rounding helps you empty the lungs, and the arch opens the chest for the next breath.
How many rounds of cat-cow should I do?
Five to ten slow rounds is enough for most warm-ups. You can do more if it feels good and your breath stays smooth.
Is cat-cow good for a stiff back?
Many people find gentle cat-cow a comfortable way to move a stiff back. Keep the range small and pain free, and check with a professional if stiffness persists.
