How to practice Cat-Cow
Cat-Cow works best when the breath leads the movement. Keep the range small at first and make each round smooth rather than dramatic.
Step by step
1
Set tabletopCome to hands and knees with wrists under shoulders and knees under hips, or close to that comfortable alignment.
2
Find neutralSpread the fingers, press gently through the hands, and let the gaze rest down so the neck is long.
3
Inhale into CowSoften the belly slightly, broaden the chest, and gently lift the heart without collapsing into the lower back.
4
Exhale into CatRound the spine, draw the navel gently in, and allow the head and tailbone to release naturally.
5
Move with the breathContinue slowly: inhale to open, exhale to round. Keep the rhythm easy and controlled.
6
Return to stillnessAfter several rounds, pause in neutral tabletop and notice how the back and shoulders feel.
Maya's breathing cue
“Let your breath move your spine—inhale to open, exhale to round.”
Make it comfortable
Place a folded blanket under the knees for cushioning.
Use fists, yoga blocks, or forearms if the wrists feel uncomfortable.
Keep the range smaller if the lower back or neck feels sensitive.
Widen the knees slightly if that gives the hips and low back more comfort.
Quick form check
Hands grounded without locking the elbows.
Neck moves as part of the spine, not forced upward or dropped heavily.
Shoulders stay away from the ears.
No sharp pain or pinching in the back, wrists, or neck.
Safety note: Move within a comfortable range. Stop if you feel pain, numbness, dizziness, or sharp discomfort. This guide is for general wellness and inspiration and is not medical advice.