Cat–Cow
Cat–Cow moves the spine through flexion and extension in time with the breath. It is one of the most accessible ways to warm up and to learn breath-movement coordination.
- Level
- Beginner
- Family
- Backbend
- Hold
- 5–10 rounds
- Works
- Spine, neck, core
- Move from the tailbone first
- Broad collarbones in Cow
- Push the floor away in Cat
Step by step
How to do Cat–Cow
Begin Begin in Tabletop with hands under shoulders and knees under hips.
- 01
From Tabletop, inhale: tilt the pelvis forward, let the belly soften down and lift the chest and gaze (Cow).
- 02
Exhale: press the floor away, round the spine toward the ceiling and release the head (Cat).
- 03
Initiate each movement from the pelvis and let it ripple up the spine to the head.
- 04
Keep arms straight and weight even between hands and knees.
- 05
Continue for 5–10 slow rounds, letting the breath set the pace.
- ↩
Coming out. Return to a neutral Tabletop, then rest in Child's Pose if you like.
Breath
Inhale into Cow, exhale into Cat. Keep the breath smooth and unhurried.
Focus
Spinal mobility linked to breath
Why practise it
Warms and mobilises the spine, coordinates breath with movement and is often used to ease stiffness.
Alignment & cues
Movement comes from the whole spine, not just the neck; shoulders stay away from the ears in Cow.
Teacher’s cues
- “Move from the tailbone first”
- “Broad collarbones in Cow”
- “Push the floor away in Cat”
Common mistakes
Overarching the neck in Cow, rushing the breath, and moving only the head.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Practise seated in a chair with hands on knees. Pad the knees or use fists for sensitive wrists.
Variations
- Add hip circles
- Seated Cat–Cow
Props
- Blanket under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Keep the range small with neck or back injuries. Avoid deep Cow in later pregnancy or with spondylolisthesis.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Marjari means cat and bitila cow; this pairing is a modern sequencing convention rooted in hatha practice.
Questions
Do you inhale or exhale in Cat?
Exhale as you round into Cat; inhale as you arch into Cow.
Is Cat–Cow good for back pain?
Many people find gentle spinal movement eases stiffness. With diagnosed back conditions, check with your health professional.
