What is The Cat Cow Pose
Beginners,  Yoga Terms

What Is The Cat Cow Pose – With Pictures and Video

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My dog keeps helping me with my yoga poses 😉

Two Poses Combined

The Cat-Cow pose is actually two poses combined together and performed usually as a warm up for other yoga poses. The Cat Pose is called Marjaryasana and the Cow Pose is Bitilasana in Sanskrit. The combination of this pose has many benefits on the neck and back torso while strengthening the abdominal organs. Knowing what is the cat cow pose isn’t difficult and is an excellent pose for beginners, so if you are just starting to get to know yoga then this pose is great for out.

When you practice this sequence regularly you will become more aware of your posture throughout the day and you will notice your balance more often, and prevent back pain, if you would like to know what is the cat cow pose then keep on reading this 3 step explanation and give it a try.

==> For More Easy Yoga Poses For Beginners Press Here<==


Step 1 – Begin on all fours, with hips above the knees and shoulders above the wrists.

What is The Cat Cow Pose - Step 1
What is The Cat Cow Pose – Step 1

Step 2 – Inhale and arch you back, loosen your belly and look up. This is The Cow Pose.

What is The Cat Cow Pose - Step 2
What is The Cat Cow Pose – Step 2

Step 3 – Exhale and engage your abs and tuck your chin to your chest without forcing it. This is The Cat Pose.

What is The Cat Cow Pose - Step 3
What is The Cat Cow Pose – Step 3

You can repeat this sequence 10 times or more, depending on how you feel. This is a great warm up for your spin so when you repeat, try to concentrate on your breath and enjoy the stretch.

Beginners Tips and Modification

This sequence is considered relatively easy and you shouldn’t have trouble performing it, BUT if you feel any pain while doing this then back out of it and try these modifications:

  • Instead of placing your palms on the ground, try to place your forearm on the ground to relieve pain from the wrists. You may also want to place a blanket under your forearm to create more comfort.
  • Place a blanket under your knees or fold your mat in half.
  • If you are pregnant or have regular back or neck pain then you should consult your physician before trying this sequence.
  • And most importantly, listen to your body and don’t push yourself to the limit, do what feels good on your body.

Notice these things while you are practicing the cat cow pose:

  • Keep your shoulders above your wrists, and your wrists shoulder-length apart.
  • Keep your hips above your knees.
  • When moving between the poses move slowly while starting from the tailbone and working up the spine and neck.
  • Make your spine and neck a part of the movement and flow.
  • Don’t force any movement.
  • Try to create an easy flow between the poses.
  • Concentrate on your breath and Smile 🙂

Great For Beginners and For All

This Pose if wonderful for creating strength in the spine while also becoming aware of our posture and balance. You can practice this pose at home with your yoga mat or with no yoga mat at all, you can do this sequence on a towel or a blanket as well.

Whether you are a beginner or an expert this pose if a great way to warm your spine and get your blood flowing and energy rising before you start your day or as you wind down for bed.

Would You Give It A Try

Have you even tried the Cat-Cow pose before? how did you find it? If you haven’t would you give it a try? I would love you know about your experience, please leave a comment here bellow and I will be happy to reply 🙂



  • Hari S Nair

    I have done this pose before, my yoga instructor suggested this one for the back pain I was having for a long time and it really helped.

    You are putting a lot of good energy to this blog Paulina and I am loving the feel of this place. Your dog is really enjoying your yoga time and she is getting a lot of attention too, what’s her name btw?

    • Paulina

      Thank you, Hari!
      This means a lot to me and I am so happy to know that you are enjoying my blog 🙂
      This pose is definitely great for relieving back pain and I love doing it because it really doesn’t require much flexibility or energy.

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