“The Cat and Cow poses are simple and provide great benefits, including opening the lungs for better breathing.” – Andrew Weil, M.D.
Both the Cat and Cow poses stretch the lower spine, hips, back and core muscles. They also open the chest and lungs allowing for easier breathing. Practicing the Cat and Cow poses may improve posture and promote a healthy spine.
This is how you do it:
- Begin on your hands and knees in Table Pose. Your hips should be set directly over your knees and your shoulders, elbows, and wrists should be in line and perpendicular to the floor. Keep your back straight (like a tabletop) and your spine in a neutral position. Let your neck be long and your eyes soft, looking at the floor. Stabilize your shoulder blades by drawing them down your back.
- Once you have established Table Pose, move into Cow Pose. As you inhale, simultaneously lift your sit bones upward, press your chest forward, and allow your belly to sink towards the floor. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
- As you exhale, come into Cat Pose. Simultaneously round your spine outward, tuck your tailbone, and draw your pubic bone forward. Release your head toward the floor, but don’t force your chin to your chest. Note: if you have a neck injury, keep your head in line with your torso throughout Cat-Cow.
- Go back and forth between Cow and Cat on each inhale and exhale, matching your movements to your own breathing. Do this for 5-10 breaths and try to keep an even distribution of weight between your hands and knees. After your final exhale, end the stretch in Table Pose
- Note: If you have wrist pain and are unable to place weight on your wrists during the pose, you can drop down to your elbows and rest your forearms on the floor as you do the poses. If you have neck pain, keep your head in a neutral alignment with your spine during the poses and do not raise or lower your head.
You can roll up a yoga mat or towel and place it under your knees for support. This can alleviate pressure and pain in your knees while on the ground.
This is what it does for you:
- Stretches muscles of the hips, back, and abdomen
- Stimulates and massages your organs
- Aids breathing by stretching chest and lungs
- Relieves lower back pain and sciatica
- Increases coordination
A study published in the Journal of Bodywork and Movement Therapies compared the effects of yoga sessions, massage therapy, and support groups on prenatal depression. Researchers separated 84 prenatally depressed women into groups of yoga, massage therapy, or standard prenatal care support groups. Both the Cat and Cow poses were included as poses in the yoga sessions among other poses. After the 12 weeks of twice-weekly yoga or massage sessions, both groups had a greater decrease in depression, anxiety and back pain compared to the support group.