Cat-Cow Pose

(Marjaryasana/Bitilasana)

A gentle, flowing sequence that connects movement with breath to warm up the spine and improve flexibility. This foundational movement is perfect for starting any yoga practice.

Level

Beginner

Pose Type

Warm-up, Spinal Flow

Key Benefits

Spinal Health

Step-by-Step Guide

1. Start in Tabletop: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

2. Inhale for Cow Pose: As you inhale, drop your belly towards the mat. Lift your chest and tailbone, and look forward.

3. Exhale for Cat Pose: As you exhale, press firmly into your hands and round your spine towards the ceiling. Tuck your chin to your chest.

4. Flow with Your Breath: Continue flowing between Cat and Cow for 5-10 breath cycles.

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Lola's Teaching Tip

"The secret to this pose isn't the depth of the curve, but the timing. Try to initiate the movement from your tailbone, letting it ripple up your spine like a wave, with your head moving last."