Cat-Cow Pose
Gentle yoga flow alternating spinal flexion and extension to enhance back flexibility and core engagement; used for warm-ups, mobility, and stress relief.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abs, Lower Back
Secondary Muscles
Shoulders
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
8/10Erector Spinae
Traps
6/10Upper Traps, Mid Traps
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
5-20 reps
Rest Between Sets
30-60 seconds • Rest as needed to maintain breath control
How to Perform
Start on hands and knees on a yoga mat, aligning wrists under shoulders and knees under hips with a neutral spine.
- Inhale and drop your belly toward the floor, arching your back and lifting your tailbone while gazing upward.
- Exhale and round your spine toward the ceiling, tucking your tailbone and drawing your chin toward your chest.
- Flow smoothly between poses, synchronizing movement with your breath for 5-10 cycles.
- Maintain even weight distribution through hands and knees throughout.
- Finish by returning to neutral tabletop position.
Coaching Tips
Form Cues
- Initiate from tailbone
- Breathe with movement
- Keep neck long
- Press evenly through hands
Breathing
Inhale deeply into Cow Pose to expand the chest, exhale fully into Cat Pose to engage the core.
Tempo
3-0-3
Range of Motion
Achieve full spinal flexion in Cat from neutral to rounded back, and extension in Cow from neutral to gentle arch without straining the neck or lower back.
Safety
Safety Notes
- Avoid if experiencing acute back or neck pain
- Modify for wrist discomfort with fists or blocks
- Keep movements pain-free
- Consult professional for recent injuries
Spotting
No spotter required; focus on mindful, controlled breathing and movement.
Common Mistakes
- Rushing the transitions
- Forcing extreme neck positions
- Collapsing shoulders
- Holding breath
When to Avoid
- Acute neck injury
- Recent back surgery
- Severe lower back pain
Flexibility Needed
- Basic wrist extension
- Knee comfort on floor
Build Up First
- None; suitable for all levels with modifications
Also known as
Cat and Cow, Marjaryasana-Bitilasana
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