Cat-Cow Pose is a gentle flow between two postures (Cat Marjaryasana and Cow Bitilasana ) that stretches and mobilises the spine, neck, shoulders, and abdominals while promoting spinal flexibility. This dynamic movement massages internal organs, aids in digestion, and helps warm and lubricate the spine, making it a staple in yoga sequences as a warmup or transitional flow. 

This pose is ideal for establishing the connection between breath and movement at the start of a practice. Inhaling into Cow and exhaling into Cat allows practitioners to synchronise their breath with their body's rhythm, setting the tone for the rest of the practice. 

Specific Special Unique Features of the Pose 

• Improves spinal mobility through gentle forward and backward bending, ideal for alleviating stiffness or tension in the back. 

• Stimulates internal organs in the abdomen, supporting digestion and circulation. 

• Offers an accessible, non-intimidating introduction to breath-movement coordination. 

• Serves as a preparatory pose for more challenging spinal movements or inversions.

Other Tips

• Observation - Use this flow to observe students' spinal flexibility and any imbalances or tension points. 

• Variations - For a more dynamic flow, suggest exploring side-to-side movements or adding circles with the hips to enhance mobility and body awareness. 
• Pregnancy Adaptation - Modify by limiting spinal flexion and focusing more on gentle hip and shoulder mobility to ensure comfort. 

Doshas (Balancing for) 

• Vata
• Pitta
• Kapha 

Chakras Stimulated 

• Root
• Sacral
• Solar Plexus 

How to Practice (image references and cues listed below)

Cat-Cow Suggested Cues 

1. Come on to your hands and knees, aligning wrists under shoulders and knees under hips. 
2. Inhale, arch your back, drop your belly towards the floor, lift your tailbone, and gaze upwards. 
3. Exhale, round your spine toward the ceiling, tuck your chin toward your chest, while tucking your tailbone. 
4. Coordinate the movement with your breath - inhale to arch your back, exhaling as you round it. 
5. Continue this fluid motion, linking your breath with your movement. 
6. Focus on the articulation of your spine, initiating the movement from the tailbone and flowing through each vertebra. 
7. Engage your core muscles gently throughout the movement to support your spine and stabilise your torso. 
8. Feel free to explore the full range of motion of your spine, being careful to avoid straining. 
9. When you’re ready to come out of the pose, come to sit on your heels and rest.  

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