Yoga Pose of the Week: Cat-Cow Pose

Yoga Pose of the Week: Cat-Cow Pose

Cat-Cow pose is a gentle flow between two poses it serves as a great gentle warm up sequence that brings flexibility to the spine.


Cat Pose — Marjaryasana (mahr-jahr-ee-AHS-uh-nuh)

Cow Pose — Bitilasana (bee-tee-LAHS-uh-nuh)  


  1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
  2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  3. Broaden across your shoulder blades and draw your shoulders away from your ears.
  4. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  5. Release the crown of your head toward the floor, but don't force your chin to your chest.Cat pose
  6. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  7. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.



  • Increases flexibility in the spine.
  • Stretches the back torso and neck
  •  Stimulates and strengthens the abdominal organs.
  • Opens the chest
  • The spinal movement of the two poses stimulates the kidneys and adrenal glands.
  • Relieves stress and calms the mind.
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