About This Pose

Cat-Cow warms up the spine and brings flexibility to the back. This gentle flow synchronizes breath with movement.

How to Practice

• Start on hands and knees
• Wrists under shoulders, knees under hips
• Inhale: drop belly, lift gaze (Cow)
• Exhale: round spine, tuck chin (Cat)
• Move slowly with breath
• Repeat 10-20 rounds

Benefits

This pose increases spine flexibility, relieves back tension, massages organs, and coordinates breath with movement.

Modifications

Use blanket under knees. Keep movements small if back is sensitive.