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How to Do the Cat Cow Pose

No, the Cat-Cow is not a mythological creature: This pose bows the spine like an old cow and then arches it like a frightened cat. Whether you choose to meow or moo is up to you.


  • Step 1: Get on hands & knees Get down on your hands and knees on the mat. Your hands should be pointing forward and aligned under your shoulders, and your knees should be aligned under your hips.
  • Step 2: Bow back On an inhale, raise your head up to look straight ahead, bowing your back down gently while expanding your chest.
  • TIP: Don't lift your head so far back that the back of your neck wrinkles up—that will strain your spine.
  • Step 3: Round spine On an exhale, round the spine by dropping your head and pulling your belly inward, keeping your hips aligned over your knees.
  • TIP: If you feel too much tension in your shoulders, you are over-rounding your back and should ease off a little.
  • Step 4: Move back & forth Move back and forth from one position to the other, breathing deeply and smoothly, as many times as it feels comfortable for you.
  • Step 5: Release pose Release the pose by returning to your hands and knees, then sit back on your heels. Meow. Moo. Meow...
  • FACT: Cats have 60 vertebrae in their spine—nearly twice the amount humans have—allowing them to achieve more dramatic arches.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket

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