Cat-Cow

Cat-Cow is a paired spinal movement that gently warms up and mobilizes the spine by alternating between two complementary shapes — arching (Cow/Bitilasana) and rounding (Cat/Marjaryasana). It is one of the most universally practiced warm-up movements in yoga, Pilates, and physical therapy.

The Movement

From a hands-and-knees position (tabletop) with wrists under shoulders and knees under hips:

Cow Pose (inhale): Let the belly drop toward the floor, chest and tailbone lift, head rises to look forward or up. The spine creates a concave arch.

Cat Pose (exhale): Round the spine toward the ceiling, tailbone tucks under, head drops. The spine creates a convex arch.

The movement flows with the breath — inhale into Cow, exhale into Cat — creating a wave-like spinal mobility exercise.

Why It Works

The alternating flexion and extension of the spine:

• Pumps synovial fluid through the vertebral joints
• Warms the deep spinal muscles
• Increases circulation to the intervertebral discs
• Gently releases tension from the lower and upper back
• Coordinates breath with movement — establishing the breath-movement link central to vinyasa yoga

In Practice

Cat-Cow is used:

• As a primary warm-up at the start of virtually any yoga class
• As a counter pose to bring the spine back to neutral after backbends or forward folds
• As a check-in — the movement reveals where the spine is stiff or sore
• In prenatal yoga as a safe, accessible movement throughout all trimesters

Mat Needs

Knees and wrists press into the mat throughout this movement. Adequate cushioning (5mm) under the knees prevents discomfort that disrupts the rhythmic quality of the practice.