The Holistic Benefits of Cat/Cow Pose

Cat/Cow Pose is a classic yoga pose that has been around since the early 1900s. It is a typical seated posture that follows the spine, starting with the spine and finally finishing with the back of the head. The pose is the ideal starting point from which to work on the spine and stretch the back muscles.

Cat/Cow pose is an important posture for many yoga students, especially those who need to increase flexibility, strengthen the alignment of the spine, open the hips, and stretch the hamstrings and calves. Cat pose is one of the first yoga postures taught and helps to learn the fundamentals of the practice.

The Cat/Cow pose is one of the most popular yoga poses. It is also one of the most misunderstood yoga poses. Many people are often confused about this pose, and only associate it with relaxation and relaxation. The Cat/Cow pose is actually associated with many other benefits, that include:. Read more about cat-cow stretch benefits and let us know what you think.

At any moment on or off your mat, Cat/Cow Pose (Marjaryasana/Bitilasana) is a great method to warm up the spine.

The asana sequence from Cow Tilt to Cat Stretch offers numerous strong health benefits for the mind, body, and spirit since it is a breath synced movement. It’s one of those positions that allows you to immediately feel more at ease in your body. It may be therapeutic to feel free in your body! Why not take advantage of the free 30 Day Yoga Challenge to make some time for yourself? You’ll be led through Cat/Cow, as well as a variety of additional postures.


Start by evenly distributing weight through the hands and legs in a tabletop posture, with shoulders over wrists and hips over knees. Fingers propel energy forward, elbows’ eyes facing each other, and feet lying shoelace side down on the floor, weight distributed via the shins.

Lift the wrists and knees off the mat gently, as if sliding a piece of paper beneath them; this engages the core, places weight through the shins, and alleviates harmful wrist effects. Wrists and knees should be lightly rested on the mat.

For Cow Tilt, begin by inhaling and extending the belly toward the floor, lifting the gaze (drishti) toward the third eye, and sending energy forward via the sternum and tailbone as they tilt toward the sky.

Exhale and raise the belly button toward the spine, scoop the tailbone, lay the chin on the chest, and drishti toward the nose for Cat Stretch. Whether your head, chest, belly, and/or tailbone tend to start your flow, you may add purposeful movement and activation of the spine by noting if your head, chest, belly, and/or tailbone tend to initiate your flow.

Try starting movement from the tailbone, as if it were an energy stream running through the spine, neck, and head, to produce a fluid and undulating movement that will assist to awaken the chakras.


Depending on your goals for the practice, it may be beneficial to experiment with breath retention in the entire inhale of Cow Tilt and full exhale of Cat Stretch, holding for approximately 3-5 seconds before moving on. Concentrate on keeping the breath even throughout the flow, aiming for 5-10 seconds of inhalation and exhalation on each side.

If you’re anxious, avoid holding your breath to prevent activating the sympathetic nervous system (fight/flight reaction center) and instead concentrate on exhaling to activate the parasympathetic nervous system (rest/digest response center).


To keep the action confined to the spine, avoid bending the arms at the elbows. When this movement may be done while pregnant and is associated with softly massaging the female reproductive system, it is preferable to avoid forcing the abdomen to contract.

It’s also preferable to maintain the head in alignment with the body if you have a neck injury or are particularly conscious of your neck.

Mental Advantages

While Cow Tilt and Cat Stretch seem to be simple poses, they are really very strong for the mind. The breath-synchronized movement improves coordination, encourages deliberate concentration, and energizes prana (the vital life force in the body). Furthermore, it is linked to improved emotional balance and mental stability.

Finally, stretching the spine increases circulation to the discs between the vertebrae, relieving back tension and calming the mind.

Physical Advantages

Cat/Cow Pose has a variety of physical advantages, including toning the gastrointestinal tract and female reproductive system. Menstrual cramps, lower back discomfort, and sciatica are all relieved by the asana flow. The Cat/Cow Pose improves neck, shoulder, and spine flexibility. The hips, back, abdomen, chest, and lungs are all stretched during this action.

When the Cat Stretch is held at its most intense, it relieves tension in the upper back and neck. The tailbone’s activation accentuates the spine’s root movement, which improves flexibility in forward and backbends.

There are also main (thoracic and sacral) and secondary (cervical and lumbar) curvature in the spine. When you inhale while in spinal flexion (Cow Tilt), the main spinal curves rise and the secondary spinal curves decrease. When you exhale while in spinal extension (Cat Stretch), the secondary curves rise while the main curves diminish.

The reciprocal connection between the main and secondary curves is used in Cat/Cow Pose to develop and enhance spine flexibility.

Spiritual Advantages

The Swadhisthana Chakra, the second chakra, is activated by Cat/Cow Pose. A blocked second chakra is linked to severe emotional upheaval and despair if it isn’t nurtured. The movement, when encouraged, improves creativity as well as the capacity to concentrate and learn.

The capacity to feel pleasure and connect with an inner source of inspiration are credited with the flow.

What are some of the advantages you’ve discovered from doing Cat/Cow Pose? Let us know in the comments section below!

The Cat/Cow pose, or Vrksasana, is a yoga position that involves sitting cross-legged and balancing on the pelvis, the back, and the tailbone. It’s a great pose to practice if you have any back pain or are having trouble with any part of your physical body.. Read more about cow pose yoga and let us know what you think.

Frequently Asked Questions

What are the benefits of cat cow pose?

Cat cow pose is a yoga pose that stretches the spine and opens up the chest. It is often used to relieve back pain, but it can also be used as a restorative pose for people who are feeling stressed or anxious.

What does the yoga pose cat cow do?

The cat cow pose is a yoga pose that stretches the spine and shoulders.

What muscles does cat cow pose work?

Cat cow pose works on the upper back, shoulders, and core.

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