Cat-Cow Pose

A gentle flow to release tension and ground.

What is Cat-Cow pose?

Cat-Cow is a simple, flowing movement between two poses, Cat (Marjaryasana) and Cow (Bitilasana). Done slowly and mindfully, it offers a gentle way to stretch the spine, ease back pain, and bring awareness to your breath, making it a beautiful practice during pregnancy.

In Western yoga, Cat-Cow is often used to warm up the spine and increase mobility. In Ayurveda, this movement supports the flow of prana (life force), helping to ground and soothe restlessness, which is especially helpful in early pregnancy when energy can feel unpredictable.

Why it’s great for pregnancy

✔ Relieves lower back and hip tightness
✔ Improves posture as your belly grows
✔ Encourages gentle movement without strain
✔ Connects breath with movement to calm the nervous system
✔ Can help baby find a good position in later pregnancy

How to do Cat-Cow

Follow these steps slowly and gently. Listen to your body and stop if anything feels uncomfortable.

  1. Come to all fours
    Place your hands directly under your shoulders and your knees under your hips. If your wrists feel tender, place a folded blanket under your hands or come onto your fists. If your knees are sensitive, add padding underneath.

  2. Start with a neutral spine
    Take a deep breath in and find a soft, steady place between arching and rounding your back. Keep your neck long and your gaze down.

  3. Move into Cow Pose
    As you inhale, gently tilt your pelvis back, lift your sitting bones and heart forward, and let your belly soften. Gaze slightly up (but don’t crunch your neck).

  4. Move into Cat Pose
    As you exhale, round your back like a stretching cat. Tuck your tailbone under, draw your belly gently in (without strain), and let your head drop.

  5. Repeat with your breath
    Flow between Cat and Cow slowly, syncing each movement with your inhale and exhale. Aim for 5–10 rounds or whatever feels good.

  6. Modify as needed
    If you’re further along in pregnancy or feel pressure in the belly, widen your knees slightly to create more space.

A step-by-step illustration of a woman performing yoga, starting from hands and knees, arching her back, then sitting back on her heels and resting her forehead on the ground, and finally lying on her back with hands on her chest.

Pregnancy tips

  • Keep your movements slow and smooth, there's no rush.

  • Focus on your breath as much as your body.

  • If your wrists or knees get tired, take a short rest in Child’s Pose or sit upright for a moment.

  • This is a lovely pose to practice first thing in the morning or anytime you feel stiff or anxious.