Cat-Cow

About This Pose

On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).

How to Practice

1. 1

   Begin in tabletop — hands under shoulders, knees under hips, spine neutral.

2. 2

   On an inhale (Cow): drop the belly toward the floor, lift the chest and tailbone, letting the lower back arch.

3. 3

   On an exhale (Cat): round the spine toward the ceiling, tuck the chin and tailbone, drawing the navel in.

4. 4

   Move slowly between the two shapes, letting the breath lead the movement.

5. 5

   Keep the arms straight and the hands pressing gently into the mat throughout.

6. 6

   Continue for 5–10 breath cycles, gradually slowing the movement.

Benefits

• Warms up the spine
• improves spinal mobility
• coordinates breath with movement