Cat-Cow Pose

How to Practice

1. Start on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders and your knees under your hips.
2. For Cat Pose: Exhale and round your spine toward the ceiling, tucking your chin to your chest and drawing your belly button toward your spine.
3. For Cow Pose: Inhale and arch your back, lifting your chest and tailbone toward the ceiling. Let your belly drop toward the floor.
4. Continue flowing between Cat and Cow poses, moving with your breath. Exhale for Cat, inhale for Cow.
5. Move slowly and mindfully, focusing on the sensation of your spine moving through its full range of motion.
6. Practice for 1-2 minutes, gradually increasing the duration as you become more comfortable with the movement.

Benefits

• Warms up and mobilizes the entire spine
• Improves spinal flexibility and reduces stiffness
• Calms the mind and nervous system
• Massages and stimulates abdominal organs
• Improves digestion and overall internal health
• Engages and strengthens the core muscles
• Improves coordination and body awareness
• Relieves back and neck tension

Tips for Success

• Move slowly and mindfully with your breath
• Focus on the sensation of your spine moving
• Keep your movements smooth and controlled
• Don't force the movement - let it flow naturally
• Practice regularly to improve spinal mobility