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How To Do Cat Cow Pose

Yoga | Yoga Poses

This week we're doing two poses that actually complement each other. You cannot have one without the other. Theres Cat pose (Marjaryasana) and Cow pose (Bitilasana). This series is a "must do" in the beginning of any Vinyasa class, in my opinion. Let's continue reading the wonderful benefits of Cat Cow pose to see why.

Benefits Of Cat Cow Pose

This series gently warms up and strengthens the spine, improving posture and balance and increases coordination which prepares the body for more advanced poses. It's also a good stretch for the abdomen and hips. Cat/cow massages and stimulates organs in the belly, like the kidneys and adrenal glands. It also relieves stress by calming the mind and creating an emotional balance.

Cat Cow Pose Step By Step

  1. On all fours, your knees should be hip width distance and your hands should be directly below your shoulders. Your spine is neutral here.
  2. Inhale as you drop your belly and lift your gaze and your tail bone towards the sky. (Cow Pose)
  3. Exhale as you slowly tuck your chin towards your chest, lift your mid-back towards the sky and scoop your tailbone under. Like you're imitating a scary Halloween cat. (Cat Pose)
  4. Do at least four rounds of these then return to a neutral spine.


Try not to strain your neck by reaching your chin towards the ceiling during cow. Just keep it at a gentle tilt following your gaze up the wall.

During Cat, you can actively press through your palms to the earth feeling that energy in your arms and shoulders.

Oh and before I forget! Fingertips spread out wide like starfish and toes are untucked for this one.

Thank you for letting me share these poses with you every week! I hope you enjoy them as much as I do. Please let me know if you have any questions or comments! I'd be delighted to assist you!

Until next time, Namaste.


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