CatCow

Catcow, in yoga and fitness contexts, refers to a flowing sequence that combines Cat Pose and Cow Pose to gradually warm up the spine and coordinate movement with breath. The term Cat-Cow is commonly used to describe the alternating poses in a single, continuous movement and is a staple in many beginner routines.

The two component poses are named after the shapes they resemble. Cow Pose (Bitilasana) involves lifting the chest and sinking the belly as you inhale, creating a gentle backbend. Cat Pose (Marjaryasana) involves rounding the spine and tucking the chin as you exhale, creating a gentle spinal flexion. Practitioners move between these positions in time with the breath, typically starting in a neutral neck and pelvis alignment.

Practice and basic cues: Begin on hands and knees with wrists under shoulders and knees under hips. Maintain a neutral spine as you inhale to Cow Pose: drop the belly toward the mat, lift the chest, and gaze forward. Exhale to Cat Pose: round the spine toward the ceiling, drawing the chin toward the chest. Continue for about 5 to 10 rounds, moving smoothly with the breath and keeping the head aligned with the spine.

Variations and modifications: To reduce wrist strain, perform on fists or with a folded blanket beneath the knees. Those with sensitive wrists can practice on forearms or in a tabletop position with hands spread wide. The pace and range of motion can be adjusted to suit beginners or those needing a gentler flow. Seated or standing variants exist but the traditional form uses a hands-and-knees setup.

Benefits and safety: Cat-Cow aids spinal mobility, warms the torso, eases tension in the back and neck, and can improve posture and body awareness. It is generally safe for most people but should be avoided or modified if there are acute wrist, back, or shoulder injuries. Stop if pain or discomfort occurs.