Poses & Techniques,  Uncategorized

The Benefits of Cat Cow Pose & How to Practice It


What is Cat/Cow?

Yoga is an ancient practice that not only promotes physical strength and flexibility but also fosters mental well-being. Among the various poses and postures in yoga, Cat and Cow poses are two fundamental asanas that are commonly practiced for their remarkable benefits. These poses are not only accessible to beginners but also provide numerous advantages for individuals of all fitness levels. In this article, we will delve into the benefits of Cat and Cow poses and provide step-by-step instructions on how to practice them correctly in the adaptive practice of chair yoga. 

The first pose, Cat, also known as Marjaryasana, is a gentle spinal stretch that helps in improving flexibility and promoting relaxation. The pose gets its name from the way a cat stretches its back. So when one moves into the Cat Pose, they often look similar to a cat does when they arch their back. A more detailed description is to imagine a halloween cat. They’re often depicted with a dramatic arch in their back when they’re hissing. You may hear a yoga teacher describe it this way to help get you in proper alignment. 

The second pose, Cow, or Bitilasana, complements Cat Pose by stretching the spine in the opposite direction. This gentle backbend helps in opening the chest and improving posture. It may be helpful to imagine a cow ‘mooing’ to the sky to help you get into proper alignment for this pose. 

Both Cat and Cow are often used in the beginning of a yoga practice to help warm up the spine, neck, back, and hips before entering poses with deeper spinal twists or bends. This gentle progression helps reduce injuries such as pulls, tweaks, or hyperextensions. Cat and Cow may also be used in the cool down phases of a yoga practice though this is not as common. 

What are the benefits of the Cat/Cow postures?

There are a whole host of benefits to practicing yoga regularly, including increased balance, mobility, and strength, but each asana (or pose) in yoga has their own individual benefits. Both Cat and Cow pose can have the following benefits:

  • Spinal Flexibility
    • Cat and Cow promotes flexibility and mobility in the spine, increasing the range of motion and relieving tension in the neck, shoulders, and lower back.
  •  Stress Relief
    • The rhythmic movement and mindful breathing in Cat Pose help calm the mind and release stress, improving overall well-being. c.
  •  Digestive Health
    • The pose gently massages the abdominal organs, stimulating digestion and alleviating discomfort.
  • Emotional Balance
    • Cow Pose in particular stimulates the heart and opens the chest, promoting a sense of vulnerability and emotional release.

How to do Seated Cat & Cow 

Cat Pose in a Chair:

  1. Sit tall on a chair with your feet flat on the floor, hip-width apart.
  2. Place your hands on your thighs, close to your knees.
  3. As you exhale, slowly round your spine forward, tucking your chin towards your chest, and drawing your belly button towards your spine.
  4. Imagine your back stretching like a cat’s back.
  5. Hold this rounded position for a few seconds while maintaining a relaxed breath.
  6. Inhale and return to an upright position.
  7. Repeat the sequence for several rounds, syncing each movement with your breath.





Cow Pose in a Chair:

  1. Sit tall on a chair with your feet flat on the floor, hip-width apart.
  2. Place your hands on your thighs, close to your knees.
  3. As you inhale, slowly arch your spine, lifting your chest upward and drawing your shoulder blades together.
  4. Gently tilt your head back without straining your neck.
  5. Feel the stretch across the front body and the opening in your chest.
  6. Hold this position for a few seconds while maintaining smooth, even breathing.
  7. Exhale and return to an upright position.
  8. Repeat the sequence, coordinating each movement with your breath.