Gomasana
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Cat-Cow Pose
KneelingPrenatal

Cat-Cow Pose

Marjaryasana-Bitilasana

A flowing movement between two poses performed on all fours: Cat arches the spine up while Cow drops the belly and lifts the gaze. Together they warm up the entire spine.

  • ·Increases spinal flexibility
  • ·Massages spine and organs
  • ·Calms the mind
Videos containing this pose

Instructions

  1. 1Sit cross-legged or in a chair with feet flat on the floor, hands resting on the knees, spine upright.
  2. 2On an inhale, press the sit bones down, arch the lower back, lift the chest and chin — this is Cow.
  3. 3On an exhale, round the spine from tailbone to crown, draw the navel in, and let the head drop forward — this is Cat.
  4. 4Move fluidly between the two shapes, allowing the breath to lead each transition.
  5. 5Keep the shoulders relaxed and away from the ears throughout the movement.
  6. 6Continue for 8 to 10 breath cycles, gradually increasing the range of motion as the spine warms up.

Contraindications & precautions

  • ⚠Recent spinal surgery or acute disc herniation — avoid any spinal flexion or extension until cleared by a physiotherapist.
  • ⚠Osteoporosis of the spine — move with minimal range and avoid deep forward rounding, which increases the risk of vertebral compression fracture.
  • ⚠Acute neck pain or cervical disc pathology — keep the head in a neutral position throughout rather than fully extending or dropping it.