Cat-Cow Flow

Cat-Cow Pose, or Marjaryasana-Bitilasana in Sanskrit, is a gentle flowing sequence that warms up the spine and connects breath to movement. It's one of the most accessible and beneficial movements in all of yoga.

How to Perform

1. Start in Tabletop: Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press evenly through your palms.
2. Cow Pose (Inhale): As you inhale, drop your belly toward the mat, lift your chest and chin, and gaze upward. Draw your shoulders away from your ears and let your sit bones lift toward the ceiling.
3. Cat Pose (Exhale): As you exhale, round your spine toward the ceiling, tuck your chin to your chest, and draw your navel toward your spine. Press the floor away with your hands and feel the stretch across your upper back.
4. Flow Between: Continue flowing between Cow on the inhale and Cat on the exhale. Move slowly and with intention, letting each breath guide the movement.
5. Add Variations: Circle your hips, look over each shoulder, or move your spine in lateral waves to explore your full range of motion.
6. Continue for 5-10 rounds or as long as feels comfortable.

Benefits

• Gently warms and mobilizes the entire spine
• Stretches the back, torso, and neck
• Strengthens the abdominals and wrists
• Coordinates breath with movement
• Relieves stress and calms the mind
• Improves posture and body awareness

Tips

If you have wrist sensitivity, make fists or place your forearms on the mat instead. For knee discomfort, place a folded blanket under your knees. This sequence is ideal as a warm-up for any yoga practice or as a standalone movement to start your day.

Namaste,
Andrea Borghi
Green Yoga Inc