Cat-Cow Stretch

marjaryasana-bitilasana•मार्जरीआसन-बितिलासन
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Cat-Cow Stretch
Backbends•Warm Up•Beginner•Hatha•Vinyasa
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Maya - Pose Assistant

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Benefits

Cat-Cow Stretch is a gentle, flowing movement between two poses that warms the spine and improves flexibility. This dynamic sequence massages the spine, relieves back tension, improves posture, and connects breath with movement. It's an essential warm-up in most yoga practices.

Practice Guide

1

Start in Tabletop position (hands under shoulders, knees under hips), fingers spread wide.

2

INHALE: Move into Cow Pose - drop belly toward floor, lift chest and tailbone up, gaze forward or slightly up (gentle backbend).

3

EXHALE: Move into Cat Pose - round spine toward ceiling, draw navel to spine, release head toward floor, spread shoulder blades.

4

Continue flowing between these two positions, matching movement to breath.

5

Inhale for Cow (extension), exhale for Cat (flexion).

6

Move slowly and mindfully, feeling the entire spine articulate.

7

Continue for 5-10 breaths or as directed.

Modifications

Place blanket or padding under knees for comfort.

Practice on forearms if wrists are sensitive.

Keep head neutral if neck is sensitive.

Move more slowly or with smaller range of motion if back is stiff.

Can be done seated in a chair for accessibility.

Safety Notes

⚠Serious neck injury (keep head neutral throughout)

⚠Recent spinal surgery (consult doctor first)

⚠Severe osteoporosis (move gently, avoid extreme flexion)

⚠Acute lower back pain (move very gently or avoid)

Anatomy

Muscles Targeted

Spinal extensors (erector spinae, for cow pose)
Core (abdominals, for cat pose)
Serratus anterior (for scapular movement)

Muscles Stretched

Spine (full range of flexion and extension)
Front torso (abdomen, chest in cow)
Back torso (spinal extensors, rhomboids in cat)
Neck (gently in both directions)

What's Next?

Maya suggests trying these poses:

Childs

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Spinal MobilitySpinal Warm UpBreath Movement ConnectionGentle BackbendSpinal Flexion ExtensionCore AwarenessWarm Up Essential

Yoga Styles

Signature of
HathaVinyasa
Also practiced in
YinTherapeuticPrenatalRestorativePower
HathaSlow, mindful movement with breath awareness, held longer in each position
VinyasaDynamic flowing movement, often repeated multiple times as warm-up
YinVery slow transitions, held longer in each position with mindful awareness
TherapeuticGentle spinal mobility for back health, adapted for individual needs
PrenatalExcellent for relieving back tension, safe throughout pregnancy
RestorativeGentle movement for releasing tension and connecting with breath
PowerDynamic warm-up building heat before challenging sequences

Sequencing

Warm-up Poses

Table Top

Counter Poses

ChildsTable TopDownward Facing Dog

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Essential Spinal Warm Up FlowPerfect For Beginning Of PracticeConnects Breath And MovementPrepares Spine For More Advanced PosesSuitable For All LevelsCan Be Repeated Multiple Times