Cat-Cow
Marjaryasana-Bitilasana
Cat-Cow is a gentle flow on hands and knees, moving the spine between a rounded and an arched shape with the breath. People practise it to warm up the back and ease stiffness.
- Hold
- 8-10 slow rounds of breath
- Breathing
- Inhale as you move into Cow and exhale as you move into Cat. Let each breath set the pace, slow and smooth.
In Cat-Cow, you start on all fours and move slowly between two shapes: in Cat you round your back towards the ceiling, and in Cow you let your belly drop and lift your chest. It feels like a soothing massage for the spine, and it is often used as a warm-up at the start of a practice or as a break during a long day at a desk.
It suits almost everyone, including complete beginners. Focus on moving slowly, letting the breath lead each movement, and using the whole length of the spine from the tailbone to the crown of the head. There is no need to go to your limit, and small, smooth movements are just as useful.
In this guide
How to do it, step by step
- Come onto all fours with your wrists under your shoulders and your knees under your hips.
- Spread your fingers and press evenly through your hands, with a neutral spine.
- Inhale and lift your chest and tailbone, letting your belly soften towards the floor for Cow.
- Look slightly forward, keeping the back of the neck long.
- Exhale, press the floor away and round your spine towards the ceiling for Cat, tucking the tailbone.
- Let your head hang softly, drawing the chin towards your chest.
- Flow between the two shapes for several rounds, then return to a neutral spine.
Benefits
- May help warm up and mobilise the spine.
- Can ease stiffness in the back and neck.
- May gently stretch the chest, shoulders and belly.
- Can help build body awareness and coordination with the breath.
- May help you feel calmer and more relaxed.
Common mistakes
- Moving too fast: slow down and let the breath lead each movement.
- Only moving the lower back: involve the whole spine, from tailbone to neck.
- Locking the elbows or hunching the shoulders: keep the elbows slightly soft and press the floor away.
- Overstretching the neck in Cow: keep the back of the neck long and the gaze slightly forward.
Make it easier
- Place a folded blanket under the knees for comfort.
- Do the movement seated on a chair, with your hands on your knees.
- Make the movements smaller if your wrists or back feel sensitive.
Go further
- Add a gentle circle of the hips, or move on to Thread the Needle.
- Lift the knees an inch off the floor in Cat to engage the core.
Questions people ask
How do you do Cat-Cow correctly?
Start on all fours with wrists under shoulders and knees under hips. Inhale, lift your chest and tailbone and let the belly drop for Cow. Exhale, round your spine towards the ceiling and tuck your chin for Cat. Move slowly, matching each movement to your breath.
Is Cat-Cow good for back pain?
It may help ease stiffness in the back, as gentle movement can feel soothing. It is not a treatment for back pain, and you should keep the movement small and comfortable. If your pain is severe or lasts a long time, speak to a doctor or physiotherapist.
How many times should you repeat Cat-Cow?
Eight to ten slow rounds of breath is a good place to start, around one to two minutes. Do more if it feels good. It works well as a warm-up at the start of a practice, or as a short break during the day.
Be careful
Take care with wrist, knee or neck problems, and use a blanket, forearms or a chair version if needed. If you are pregnant, keep the movement gentle and avoid pushing the belly down. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
