Cat-Cow Pose
Marjaryasana Bitilasana
Prone · Beginner
Cat-Cow Pose moves the spine between rounding and arching on your hands and knees. It is a simple way to warm up the back with the breath.
AI-generated illustration. It may not be anatomically precise.
What to Pay Attention To
- Inhale as you lift your chest for Cow, and exhale as you round your back for Cat.
- Start each movement from your tailbone and let it travel up your spine.
Common Mistakes to Avoid
- Moving only the neck and upper back
- Letting the wrists move in front of the shoulders
- Rushing the movement ahead of the breath
Practice Cat-Cow Pose in a Flow
You can also generate a yoga flow around your own level, style, and goals.
Related Yoga Poses
This guide is general information, not medical advice. Stop if you feel pain, and check with a healthcare professional if you have an injury, a health condition, or are pregnant.