Cat-Cow
Marjaryasana–Bitilasana · A slow flow between arching and rounding the spine on hands and knees — the simplest way to loosen a stiff back.
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Muscles worked
Also works
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Move with your breath
How to do Cat-Cow
- 1Start on hands and knees with a flat back.
- 2Breathing in, drop your belly, lift your chest and look slightly up (cow).
- 3Breathing out, round your spine toward the ceiling and tuck your chin (cat).
- 4Flow between the two with your breath for 6–10 rounds.
When to pick it: Pick it first thing in the morning, before workouts, or whenever your back feels stiff.
Form cues
- Move one vertebra at a time
- Let the breath set the pace
- Push the floor away in cat
Common mistakes
- Moving only the neck
- Rushing through the rounds
- Sinking into the shoulders
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 5–6 rounds | Child’s pose as needed |
| Building | 2 | 8–10 rounds | Flow straight on |
| Advanced | 2–3 | 10+ rounds | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.