Yoga Poses ~ Cat Cow

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If you are a beginner wanting to practice yoga at home Cat Cow is a good place to start as it is easy to learn and provides some real benefits which can be felt immediately.  While Cat Cow is an  ideal as a beginners yoga sequence it is also suitable for all levels of yoga.

Cat Cow makes a great warm up for a series of back bends or general yoga practice, it can also be used as a quick pick-me-up to release tension in your back, shoulders and neck and stress from your mind. If a gentle relaxing yoga session is what you are after Cat Cow makes the perfect replacement for your normal backbends.

What is Cat Cow? Cat Cow is a vinyasa sequence of yoga poses, which means that the movements are linked together your breath, making the practice smoother and more flowing. Cat Cow is a warm up, stretch and strengthener for your entire spine.

Type of Pose

• Warmup
• Backbend
• Vinyasa Sequence

Benefits of Cat Cow

• The deep breathing and gentle movement of this sequence quickly soothes the mind, relieving stress and creating a sense of calm.
• Provides a gentle stretch for the hips, torso, back, spine and neck
• Improves posture, balance and co-ordination
• Requires no existing flexibility or strength so is perfect for beginners
• Can be practiced during pregnancy
• Strengthens, lengthens and improves the flexibility of the entire spine
• Gives the digestive and reproductive organs a lovely massage which stimulates and balances their activity

Ideas for when and where to use Cat Cow 

• Use as a part of your warm-up
• Include at the beginning and/or end of a series of back bending poses, to warm up at the beginning and to release any remaining tension at the end
• Practice on its own to bring relieve any time you feel a little stiffness in your back  – great after a day in the garden, or a stint in front of your computer
• Can be used to relieve menstrual cramps or constipation
• Practice before bed time to release tension and promote relaxation and a deeper sleep
• Use on its own as a quick and easy morning wake up routine
• Use on its own any time of the day that you feel stressed to take you out of your head and bring you back into your body
• Use as a pick-me-up during the day – the deep breathing of cat cow brings with it extra oxygen freshening and energizing your mind and body

Modifications/Variations 

If you have a neck problem keep your head in line with your torso.

Take extra care during pregnancy to listen to your body – if you feel any pain lessen your range of movement or stop practicing completely.

Cat Cow Step by Step Instructions:

1. Start in Table Position.

Position your knees directly under your hips and your wrists and elbows directly under your shoulders –  just like the legs of a table. Spread your fingers nice and wide. Hold your head in a neutral position, looking at the floor. Inhale gently.

2. Cow Pose – Bitilasana

From Cat Pose inhale, roll your shoulders back and lift your chest and head to look straight ahead while you let your belly drop , relaxing your stomach towards the floor.

3. Cat Pose – Marjaryasana 

Exhale as you round your spine toward the ceiling. Let your head relax toward the floor but be sure to keep it loose rather than moving your chin towards your chest.

 

4. Return to step 2 – Cow Pose.  Repeat 3-10 times. Finish by returning to step 1 – Table Position.