Cat and Cow poses are separate yoga poses, but these two poses are almost always practiced together.

Cat Pose is a gentle backbend that loosens up the spine, stretches the back of the torso, and relieves tension in the neck.

Also known as Marjariasana (Mar-jar-YA-SUN-aa), this posture gets its name from the Sanskrit words marjari, which means cat, and asana, which means pose.

Cow Pose is also a gentle backbend that loosens up the spine and relieves tension in the neck but stretches the front of the torso.

Cow Pose in Sanskrit is Bitilasana (bit-ill-Ah-SUN-aa). Bitila means cow, and asana, as we already know, means pose.

Level of difficulty: Easy

Cat Cow benefits

• Loosens the spine

• Strengthens wrists

• Massages abdominal organs

• Stimulates kidneys and adrenal glands

• Stretches the neck and torso

• Relieves menstrual cramps

• Increases well-being

Precautions

• Back or neck injury

• Herniated disk

• Balance issues

• Osteoporosis

Preparatory poses

• Child’s Pose

• Wrist joint rotations (part of Sukshma Yoga)

• Seated torso rotations (part of Padma Sadhana)

Yogic breathwork for Cat Cow Pose

Proper breathing is critical when practicing Cat Cow or any yoga asana. A breathing exercise known as ocean breath is often used in yoga. It is also known as victory breath. That's because of its Sanskrit name, Ujjayi breath, which means "victory." Victory as in over one’s thoughts. Ocean breath also helps to control the subtle energy in the body-mind complex. Watch this video to learn how to practice this vital yogic breath.

Step-by-step instructions

1. Come onto your hands and knees, forming a tabletop position.

2. Keep your arms perpendicular to the floor, your hands directly under your shoulders, and your feet flat on the yoga mat. Your knees should be hip-width apart.

3. Gaze gently straight ahead, taking a deep breath and letting it go.

4. The next time you inhale, raise your chin and tilt your head back, push your belly button downwards, and raise your tailbone. Compress your buttocks.

5. Hold the cow pose and take long, deep breaths.

6. Follow this with a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can, assuming the position of an angry cat.

7. Relax your buttocks.

8. Hold the Cat Pose for a few breaths before you return to the initial tabletop position.

9. Continue for five or six rounds, inhaling for Cow Pose and exhaling for Cat Pose, before coming out of the postures.

Tips

1. For wrist discomfort, place forearms on the floor.

2. Do not force your chin to the chest while practicing Cat Pose.

3. Be aware of your breath while transitioning from Cat Pose to Cow Pose.

4. Avoid overarching while practicing Cat Pose.

5. If any pain occurs, gently move out of the pose.

Follow up poses

• Downward Facing Dog Pose

• Chair Pose

• Butterfly Pose

• Mountain Pose

Modifications and variations

To modify:

Use a block to rest your forearms instead of using your hands and wrists to support you.

Use a folded blanket or mat under your knees for extra knee support.

Cat Cow can be practiced sitting in a chair. With your feet flat on the floor, press your hands against your knees and move the spine like you would if practiced on a yoga mat.

 

To increase the challenge:

Deepen the Cat Pose by drawing your belly button in towards the spine. Remember to synchronize your breath when transitioning in and out of poses. 

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