How to Do a Cat Cow Yoga Position

Cat-Cow is a yoga pose known in Sanskrit as Chakravakasana. It’s a favorite position of beginners that helps you create the framework for harmonizing action with breathing (Vinyasa). During the pose, you move your spine from a rounded (flexed) to an arched (extended) position. You don’t need any particular equipment to get started.

The “pose” is a transitional movement between three poses: Cat Pose, Cow Pose, and a neutral transition posture. It’s a great technique to stretch for people who spend a lot of time sitting down. Cat Cow pose is about increasing your mobility and spine strength, concentrating on back movement, and resting your arms. This simple yoga pose can help you counteract back pain and lethargy with fluid movements.

The position is a basic introduction to yoga. Cat Cow can relieve your aches and introduce you to a new realm of flexibility and chill. Let’s find out more.

How to Do the Cat-Cow Pose Correctly

Consider this simple yoga stance to be a transition between three positions:

  • The beginning point;
  • Cow pose; 
  • Cat pose.

Let’s review all three and show you how to move from one posture to the next as seamlessly as possible.

  • Choose a neutral starting point;
  • Begin by getting down on your hands and knees. For support, place your hands flat on the floor, with your wrists just beneath your shoulders, and your fingers spread wide. Each of your knees should be squarely beneath your hips;
  • Maintain a straight line down your spine from the top of your head to the bottom of your tailbone;
  • Maintain some neck flexibility while keeping your head pointing downward and outward. This aids in maintaining a straight spine;
  • Inhale as you move into Cow Pose;
  • Raise your tailbone higher by tilting your pelvis from the neutral posture;
  • Curl your toes flat on the floor to support your feet;
  • As your stomach naturally drops, engage your abs.
  • Allow your spine’s curvature to ripple upward from your tailbone to the base of your neck. Roll your shoulders backward;
  • Lift your head up towards the ceiling as the action reaches your neck;
  • Wait a moment;
  • Exhale as you move into Cat Pose;
  • Again, lead with your pelvis and bend forward until you feel your tailbone tuck;
  • Push your toes through until your feet ‘ tops are flat against the floor;
  • Using the same rippling action as before, raise your abs up and in;
  • Lower your head and round your shoulders until your eyes are facing your navel.
  • Wait a moment.

How to Breathe Properly in the Cat-Cow Pose

The mobility of your spine is so fundamental in the Cat-Cow pose that beginners frequently overlook another critical component – breathing. Keep in mind to:

  • Inhale as you enter Cow pose;
  • As you move into Cat pose, exhale;
  • Per set, aim for 5-10 breaths.

Time each breath so that it flows in and out with the motions. The maximum upward arch of the Cow pose should correspond to the fullest extent of your inhalation. The same applies to the Cat pose – your lungs should empty when you reach the bottom of the downward arch.

Getting the breathing right for this stance is important for perfecting the techniques. A full set of lungs provides the buoyancy required for the Cow pose’s upward motions. Emptying your lungs allows you to collapse into the Cat pose naturally.

It’s essential to conceive of breathing and movement as one from the beginning of your yoga journey for a solid foundation in healthy yoga practices. Only strive to perfect the moves after concentrating on your breathing. This will help you in getting the most out of the activity.

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