Cat Pose

What is Cat Pose?

Cat pose is often practiced at the beginning of a yoga or other fitness class to warm up the spine and create space in the back of the body and shoulders. This pose is often practiced along with Cow pose to flex and extend the spine.

How do you do Cat Pose?

  • Step 1

    Begin on your hands and knees with your palms flat on the mat. Make sure your wrists are below your shoulders and your knees are below your hips.

  • Step 2

    On an exhale, round your spine toward the ceiling. With your shoulders and knees in proper positioning, pull your belly in, draw your chin toward your chest and press into the palms of your hands. Inhale and return to the neutral position on your hands and knees.

How do you modify Cat Pose?

  • Cat Pose for Weak Wrists

What are the benefits of Cat Pose?

  • Back Strength

  • Back Stretch

  • Flexibility

Expert opinion

‘Cat-Cow Tilts’ are a great way for beginners to start connecting breath to movement.

From Tabletop pose, inhale to lower the belly and lift the chest for ‘Cow’ and exhale as you round the spine and pull the belly in. Move through a few rounds with your breath, focusing on lengthening and expanding the breath each time.

Courtney Enright,Studio Three in Chicago

Try this next

Get started with a membership to all the top fitness studios

Get 14 days free