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
- Hold
- 5–10 rounds
- Focus
- Spinal mobility linked to breath
- Steps
- 5 cues · ~1 min
- Move from the tailbone first
- Broad collarbones in Cow
- Push the floor away in Cat
Step by step
How to do Cat–Cow
StartBegin in Tabletop with hands under shoulders and knees under hips.
- 1
From Tabletop, inhale: tilt the pelvis forward, let the belly soften down and lift the chest and gaze (Cow).
- 2
Exhale: press the floor away, round the spine toward the ceiling and release the head (Cat).
- 3
Initiate each movement from the pelvis and let it ripple up the spine to the head.
- 4
Keep arms straight and weight even between hands and knees.
- 5
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 & common mistakes
Aim for 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”
Watch out for
Overarching the neck in Cow, rushing the breath, and moving only the head.
Make it yours
Easier, harder, supported
Practise seated in a chair with hands on knees. Pad the knees or use fists for sensitive wrists.
- Add hip circles
- Seated Cat–Cow
- Blanket under knees
In a sequence
Where it fits in a flow
BeforeTabletop
This poseCat–Cow
AfterDownward-Facing Dog
AfterChild’s Pose
AfterBird Dog
Good to know
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.
Marjari means cat and bitila cow; this pairing is a modern sequencing convention rooted in hatha practice.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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