Step-by-Step Guide to Cat-Cow Pose
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Instructions
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Starting Position:
- Begin on your hands and knees in a tabletop position.
- Align your wrists under your shoulders and your knees under your hips.
- Keep your back flat and your neck in a neutral position, gazing at the floor.
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Cow Pose (Bitilasana):
- Inhale deeply.
- Drop your belly toward the mat while lifting your tailbone and chest upward.
- Draw your shoulders away from your ears and gaze slightly upward.
- Focus on creating an arch in your lower back.
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Cat Pose (Marjaryasana):
- Exhale fully.
- Round your spine upward, tucking your tailbone and chin toward your chest.
- Push through your hands and knees to create space between the shoulder blades.
- Feel the stretch along your back.
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Flow Between Poses:
- Continue to alternate between Cow Pose on the inhale and Cat Pose on the exhale.
- Move slowly and fluidly, synchronizing your breath with each movement.
- Repeat for 5–10 cycles or as long as desired.
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Tips
- Alignment: Ensure your wrists are directly under your shoulders and your knees are under your hips to protect your joints.
- Breath Synchronization: Match the movements with your breath for maximum benefit—inhale for Cow, exhale for Cat.
- Engage Your Core: In both poses, lightly engage your abdominal muscles for stability and support.
- Gentle Movement: Avoid forcing the movements. Focus on what feels comfortable and natural for your spine.
- Neck Position: Be mindful of your neck—avoid cranking it upward in Cow Pose. Keep the movement smooth and aligned.
- Use Props if Needed: If you have sensitive knees, place a folded blanket or yoga mat under them for comfort.
