Our tailbones deactivate as our spines compress. And when we sit all day for work, or drive to our errands, or slouch into the couch, both of these things happen! Cat/Cow Pose (you may also hear some call it “Cat/Camel”) allows you to strengthen and release your spine. This helps you let go of all that tension that you carry in your neck, shoulders, and upper back (most of us do!).

Improving blood flow to your spine comes with a host of benefits, both physical and mental. Read on to learn about these specific therapeutic uses for Marjaryasana/Bitilasana, as well as how to perform the pose properly.

 

Benefits of Cat/Cow Pose

Cat/Cow Pose provides a warming, gentle stretch as you move between essentially two different simple poses. Combining them encourages flexibility in your spine at the same time it gently stretches the back of your torso and neck. Slow, deep breathing greatly improves your relaxation and openness during your sequence and Cat/Cow Pose can help you dial back and slow everything down.

As you transition between poses, you massage and activate vital internal organs such as your kidneys and adrenal glands. The combination of these therapies helps you warm up your spine for more intense yoga, or just relax your neck after a stressful day. You will feel more grounded and present in Marjaryasana/Bitilasana, and calmer as a result.

This is not a pose for intensive stretching or challenging the limits of your flexibility. Its main therapeutic application is to bring your body and mind to a state of restful awareness after a long day and prepare yourself to face the rest of it.

 

How to Do the Pose

Begin the Cow Pose with your knees and hands on the floor. Stack your hips on top of your knees and your shoulders on top of your wrists. Allow your spine to fall into a neutral position with your back flat. As you breathe in deeply, engage your core.

As you exhale, push with your arms to round out your shoulders and spine. Your belly button should lift towards the ceiling as your core fully engages. Your chin should tuck into your collar. At the top of the pose where your shoulders are most rounded, you may feel your neck release tension. This is the Cat Pose – make sure to keep your wrists and knees squarely under your shoulders and hips.

When you inhale again, let your back return to its normal arch and your belly drop down loose and unengaged. Your tailbone and head should lift towards the ceiling. Keep your gaze steady and level, with no pain in your neck. Now, you’re back in the Cow Pose.

You should feel your spine become warm and flexible while your neck and hips loosen. You can repeat this pose as many as ten times to relax and prepare for more yoga, or just to calm yourself after a busy day. Remember that you shouldn’t feel any pain in Cat/Cow or even much resistance. This should be an enjoyable, tension-relieving floor pose.

I’ve noticed that people learning this pose always want to confirm this information, so remember: INHALE as you drop into Cow, EXHALE as you push up into Cat.

 

The Takeaway

Cat/Cow Pose calms your troubled mind and gives you a strong, relaxed spine. This makes your body ready to receive other poses without the risk of injuring yourself or needlessly stressing your back. Your abdomen and vital organs will thank you for being energized by this pose as your neck and hips release their stored tension. For people who sit a lot or run hectically through busy day after busy day, Cat/Cow Pose provides an effective (and simple!) release.