Prenatal Cat-Cow
Maya - Pose Assistant
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Benefits
A pregnancy-safe version of the classic Cat-Cow stretch that promotes spinal mobility and relieves back tension. Modified to avoid deep backbends while maintaining the benefits of spinal movement throughout pregnancy.
Practice Guide
Begin on hands and knees in tabletop position.
Ensure knees are hip-width apart or slightly wider for belly comfort.
Place hands directly under shoulders, fingers spread wide.
NEUTRAL: Start with spine in neutral position, gentle engagement of core.
CAT: Exhale slowly, gently round spine upward, tuck chin toward chest, draw belly gently inward.
MODIFIED COW: Inhale, return to neutral spine with gentle chest opening - avoid deep backbend.
Keep head and neck in line with spine, avoid dropping head back.
Move slowly and mindfully for 6-10 rounds.
Focus on gentle mobility rather than deep range of motion.
Pause in neutral between movements if needed.
Modifications
Place folded blanket or pillow under knees for comfort
Use yoga blocks under hands to reduce wrist pressure
Reduce range of motion - focus on gentle movement
Skip the cow portion and only do cat if backbends are uncomfortable
Perform while seated in chair if kneeling is difficult
Add side-to-side hip circles between cat-cow movements
Safety Notes
⚠Severe carpal tunnel syndrome or wrist pain
⚠Knee injuries or pain
⚠Severe back pain or injury
⚠Diastasis recti (avoid if causes abdominal doming)
⚠Placenta previa (check with healthcare provider)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.