How to Do a Catcow in Yoga

The catcow pose, a circular movement of the cat pose and the cow pose, is essential for yoga beginners to master. This position stretches and strengthens the back and works your abdominal muscles for a lean, toned core.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat

1. Drop down on all fours. Place your hands underneath your shoulders. Move your legs and bend your knees until they are underneath your hips.

2. Imagine a line extended from your shoulders to your hips, so that your back assumes a tabletop position. Keep your neck level with your back.

3. Inhale, breathing as though you were sipping through a straw. Turn your toes under and drop your belly towards the floor. Look up at the ceiling. While you are in the catcow, begin the movement at the hips and continue to the neck. Your head should be the last thing to move.

4. Exhale, allowing the tops of your feet to drop back to the floor. Round your spine upwards and drop your head. Your eyes should be focused at your belly button. Begin the movement with your spine and end with your neck.

5. Repeat Steps 3 and 4 for 5 to 10 consecutive breaths. If you are a yoga beginner, find your own pace. Do the cow with the inhale and move into the cat on the exhale. Keep your breathing consistent.

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