Cat Pose benefits, tips and variations

To come into Cat pose, start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward
Spread your fingers and press through the base of the fingers and the fingertips
As you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor into cat position
Actively press the floor away and feel the stretch in the back body
Inhale and come back into your neutral starting position.
Cat pose is generally then followed by Cow pose to warm up the spine with a few rounds of Cat Cow poses.

Ask a friend to place their hands on your upper back to help bring awareness into that area
Try initiating the movement from your tailbone first and then moving up the spine so your head drops last. This can help you explore the curve in different parts of your back.

Try it in class

Gently massages the spine, increasing mobility
Stretches the back and neck
A great warm up before yoga practice paired with Cow pose
Increases circulation of spinal fluid
Strengthens the muscles the hands and wrists and prepares them for Downward Dog.

If you have a neck injury, keep your head in the neutral position
If you have wrist or knee injuries you can substitute with a seated or lying down version of Cat and Cow poses.

Try the seated version: Sit on a chair or in an easy cross-legged position. Place your hands on your knees and round your spine into Cat pose on the out-breath. Add the Cow Pose on the in-breath
Try the standing version: Stand with your legs hips width apart, knees slightly bent. Place your hands on your thighs and round your spine on the out-breath. Add the Cow Pose on the in-breath
Make a Cat – Cow sequence into a core awakening exercise by extending out your opposite arm and leg in Cow pose and then drawing the elbow back and the knee to nose in Cat pose
Alternatively, use Cat and Cow pose as an exploration of the spine as in Lisa Petersen’s class Spinal integrity – finding your curves

Childs Pose can be used as an alternative to bring the spine into flexion (round the spine) without having weight on the hands.
Cow pose is a counterpose to Cat pose as it brings the spine into extension.
Read more 9 simple yoga poses to bring into your day

Cat Pose - Majaryasana