Cat-Cow Pose
Marjaryasana & Bitilasana
Fluidity & Spinal Health
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 / All Levels
Benefits
Spinal Mobility & Breath Sync
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, gently drop your belly towards the mat. Lift your chest and tailbone, rolling your shoulders back, and look forward.
3. Exhale for Cat Pose
As you exhale, press firmly into your hands and round your spine towards the ceiling, like an angry cat. Tuck your chin to your chest.
4. Flow with Your Breath
Continue flowing smoothly between Cat and Cow for 5-10 breath cycles, letting your breath initiate every single movement.
Safety & Modifications
Common Mistakes
- Moving too quickly instead of letting the breath guide the length of the movement.
- Craning the neck too aggressively during Cow Pose, which can compress the cervical spine.
Modifications for Beginners
- Sensitive Knees: Fold a yoga blanket and place it under your knees for extra padding.
- Sensitive Wrists: Perform the pose on your forearms or with your hands in fists instead of flat palms.
Contraindications
If you have a severe neck injury, keep your head in a neutral position throughout the movements instead of looking up or dropping the head completely.
Lola's Teaching Tip
"Don't just move your spine—feel it! Imagine your spine is a string of pearls, and you are trying to articulate each individual pearl one at a time. Slow down, and let the breath lead the way."
Start Your Practice
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