All asanas
Photo: Mary O'Neill · Public domain · Source
Free poseGentleKneeling
Cat–Cow Stretch
Marjaryasana–Bitilasana
A flowing movement between two shapes that warms up the whole spine and links movement with breath.
Recommended hold: 1 min
How to do it
- 1
Come onto your hands and knees. Place wrists under shoulders and knees under hips.
- 2
Spread your fingers wide and keep your neck long, gazing at the floor.
- 3
Cow: as you inhale, let your belly sink toward the floor, lift your chest and tailbone, and look slightly forward.
- 4
Cat: as you exhale, round your back toward the ceiling, tuck your tailbone and let your head hang gently.
- 5
Keep moving slowly between Cow and Cat with your breath.
Breathing
Inhale into Cow (back dips), exhale into Cat (back rounds). Let the breath set the pace.
Common mistakes
- Moving faster than your breath.
- Throwing the head back too far in Cow.
- Letting the elbows lock or the shoulders creep up.
Beginner modifications
- Place a folded blanket under your knees for cushioning.
- Do the movement seated on a chair with hands on your knees.
Safety precautions
- Keep the movement small and pain-free if you have a back or neck injury.
- If your wrists hurt, rest on your fists or forearms.