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Cat Cow

Category: Foundation Level: Beginner Sanskrit: Marjaryasana-Bitilasana

Step-by-Step Guide

1
Begin on hands and knees in tabletop position
2
Cow: inhale, drop belly, lift chest and tailbone
3
Cat: exhale, round spine toward ceiling, tuck chin and tailbone
4
Continue flowing between the two shapes with breath
5
Move slowly, allowing each vertebra to articulate
6
Repeat 5–10 cycles

Benefits

Gently warms and mobilizes the spine. Relieves back tension. Coordinating movement with breath calms the nervous system.

Pro Tips

Keep wrists under shoulders and knees under hips. Move from the base of your spine, not just the neck.

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FAQ

Q: Can Cat-Cow help with back pain?

Yes. Gentle spinal mobilization helps relieve minor back tension and stiffness. For chronic or acute back conditions always consult a healthcare provider first.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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