Cat-Cow (Marjaryasana-Bitilasana)
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A breath-paced spinal flexion/extension cycle on hands and knees that mobilizes the whole spine and is a staple warm-up movement.
Detail
On hands and knees (wrists under shoulders, knees under hips): on the exhale, round the spine toward the ceiling, tucking the tailbone and dropping the head (cat / flexion); on the inhale, drop the belly, lift the chest and tailbone, and gaze slightly up (cow / extension). Move slowly, segment by segment, syncing each phase to one breath.
A premier dynamic spinal-mobility drill and warm-up that articulates the spine through its sagittal range while coordinating breath and movement (breath-relaxation-vs-performance). Integrates well into warm-ups alongside stretch-lower-back-cat and mobility flows (mobility-flow-overview). Pad or fist the hands if wrists are sensitive.
Key facts
- Exhale = cat (flex/round); inhale = cow (extend/arch).
- One breath per phase; move slowly and segmentally.
- Dynamic spinal-mobility warm-up.
Connections
- mobility-flow-overview — flows into mobility sequences.
- stretch-lower-back-cat — related low-back movement.
- exercise-cat-cow — spinal articulation training.
- breath-relaxation-vs-performance — breath pacing.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.