Cat Cow Pose: The Gentle Spine Warm Up

Yoga poses 4 illustrations Updated 2 Nov 2026

Cat cow pose is a gentle flow on hands and knees in which the spine rounds up like a stretching cat and then dips down like a cow, moving with each breath. It is really two poses, marjaryasana (cat) and bitilasana (cow), done one after the other, and few warm ups are kinder to a stiff back.

Here is how to do the cat cow stretch yoga steps, the breath pattern, changes for wrists and knees, a short sequence, and what it does for the spine.

Sanskrit: Marjaryasana and bitilasana
Also called: Marjari asana, cat cow stretch
Level: Beginner
How many: 6 to 10 slow rounds
Breath: Inhale into cow, exhale into cat
Props: Folded blanket under the knees

How to do cat cow pose step by step

Come onto hands and knees: hands planted below the shoulders, knees below the hips, feet resting on their tops.
Inhale: drop the belly, lift the tailbone and chest, and look gently forward. This is cow.
Exhale: press the hands down, round the back up, tuck the tailbone and let the head hang. This is cat.
Keep moving between the two with the breath, slowly, for 6 to 10 rounds.
Finish in neutral, then sit back into child pose.

Cat cow pose in pictures

Cow pose yoga with the belly dropping, chest forward and tailbone lifting — Level
Beginner
Hold
One inhale
Works on
Spine, chest
Cow pose: on the inhale the belly sinks, the chest moves forward and the gaze lifts slightly.
**Teacher's cue:** Lead with the breastbone, not by throwing the head back.

Cat pose yoga with the back rounded high and the chin tucked toward the chest — Level
Beginner
Hold
One exhale
Works on
Upper and lower back
Cat pose: on the exhale press the floor away, round the back toward the ceiling and let the head hang.
**Teacher's cue:** Push the hands down to spread the shoulder blades apart.

Neutral tabletop position with wrists under shoulders and knees under hips — Level
Beginner
Hold
1 breath
Works on
Setup
Start and end in a neutral table top. Hands under shoulders, knees under hips, back flat.
**Teacher's cue:** Spread the fingers wide and press evenly through the whole hand.

Seated cat cow on a chair arching and rounding the back with hands on knees — Level
All levels
Hold
6 to 8 rounds
Works on
Spine mobility
The same movement works on a chair: hands on the knees, arch forward on the inhale and round back on the exhale.
**Teacher's cue:** Keep the feet flat and move from the middle of the back.

Cat cow yoga pose names and searches

You will see this flow called the cat cow yoga stretch, cat cow yoga pose, cat pose yoga and cow pose yoga, or cow position yoga in some English books. Its Sanskrit names are marjari asana or marjaryasana for the cat and bitilasana for the cow. For a beginner, the cat cow yoga pose beginner version is simply a smaller range of movement. Many classes use a cat cow yoga pose sequence at the start, and the cat cow stretch yoga steps are the same for a woman or man, young or old.

Cat cow stretch for spine mobility

The spine is built to bend forward and back, but desk work keeps it fixed for hours. Cat cow stretch yoga spine mobility work moves each section of the back through a comfortable range with no load. Many people with stiff backs find it the most comfortable way to begin a session, and it appears in most back pain routines. It also coordinates breath and movement, a good habit for the rest of practice.

Beginner tips and changes

Sore knees: fold a blanket under them, or do the chair version.
Sore wrists: lower onto the forearms, or make fists with the knuckles down.
Pregnancy: keep the cow phase small so the belly does not sag deeply.
Neck pain: keep the head in line with the spine rather than lifting the gaze.

Mistakes to avoid

Mistake	Fix
Moving faster than the breath	Let each move take the full inhale or exhale
Bending only at the neck	Start the movement from the tailbone and travel up
Sinking into the shoulders	Push the floor away in both phases
Forcing a deep arch	Keep the cow arch modest if the lower back complains

Where cat cow fits in practice

Use it as the first movement of the day, before sun salutations, or between harder poses to reset the back. It pairs well with downward dog, since both start from all fours.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.