Cat-Cow Pose

The Cat-Cow Pose is a simple yet effective yoga pose that helps to warm up the spine, improve flexibility, and promote relaxation. This dynamic movement is a combination of two poses — Cat Pose (Marjaryasana) and Cow Pose (Bitilasana).

How to Perform Cat-Cow Pose:

• Starting Position: Begin on your hands and knees in a tabletop position. Ensure your wrists are aligned under your shoulders and your knees under your hips.
• Cow Pose (Inhale): Arch your back by dropping your belly towards the mat, lift your head and tailbone towards the ceiling, and expand your chest.
• Cat Pose (Exhale): Round your back by tucking your chin to your chest and drawing your belly button towards your spine. Press the ground away with your hands.
• Flow: Continue to alternate between Cat and Cow poses, synchronizing your breath with each movement. Repeat for 5-10 breaths.

Dos:

• Move slowly and with control, focusing on your breath.
• Keep your core engaged throughout the movement.
• Ensure your neck follows the natural flow of your spine.

Don'ts:

• Avoid forcing the movement; keep it gentle.
• Don’t overextend your neck during Cow Pose.
• If you experience any pain, stop and rest.