Cat Cow stretch is one of those yoga poses must practitioners look forward to during class. It helps warm up the spine, and feels oh-so-good when your back is achy. Plus, it’s a great break when you’ve just finished a tough sequence and your instructor tells you to take a quick break to do a few Cat Cows. 

Here’s everything you need to know about Cat Cow pose, including what it is, what the benefits entail, and how to do it. 

What Is Cat Cow Pose?

If you’ve ever taken a yoga class, you’ve heard of Cat Cow pose. The idea is that you arch your back like a cat does and then drop your stomach and raise your hips in a cow-like posture. While Cat Cow will be seen most often in yoga classes, it’s also used in other fitness formats including stretch, warm-up, and mobility classes. 

“I love Cat Cow because it’s a perfect (and gentle) warmup for the spine, be it in prep for a yoga sequence or another workout,” Peloton Instructor Nico Sarani says. “That’s why I frequently use it in my warm-up segments in yoga. But I also do it before lifting weights, and sometimes at the end of the day if I feel like getting some evening mobility in before I head to bed.”

The Benefits of Cat Cow 

These are the top benefits of Cat Cow, per Nico:

1. Loosens Up the Upper and Lower Back

Cat Cow pose is an excellent back stretch. It’s great for releasing and strengthening the lower back and those hard-to-stretch parts of the upper back like the trapezius muscles, shoulders, and neck. We tend to hold quite a bit of tension in those areas, and regularly practicing Cat Cow, whether it’s as part of a yoga class or a warmup or cooldown, can help get rid of that tension. 

2. Stretches Abdominals and Hips

We don’t tend to think of our abdominals as body parts we need to stretch, but doing so can help prevent injury, improve flexibility, and make workouts more effective. Cat Cow can help stretch your hips, too, which reduces pain in your whole body while improving posture. 

3. Opens the Chest 

Chest muscles—particularly the pectoralis major—can get very tight. As Cat Cow stretches the upper back, it also stretches the chest, relieving tension, creating openness, and improving posture.

4. Builds Strength In the Wrists and Arms

We don’t tend to think of Cat Cow as a pose that builds strength, but it does more than stretch out our tense body parts. Cat Cow pose also makes us stronger, building strength in our arms and shoulders as well as our wrists. To get a deeper wrist strengthener and stretch while doing Cat Cow, try flipping your wrists around so the back of your wrists are facing forward. It will feel uncomfortable at first but do wonders for your wrist strength and mobility over time.

5. Can Feel Restorative and Relaxing

The health benefits of Cat Cow aren’t just physical. As you relieve tension in your body and sync each movement with your breath, you’ll likely find you’re more relaxed, too. These slow, intentional movements help shift the body from a stressed "fight-or-flight" state into a more relaxed "rest-and-digest" mode. Plus, you’ll experience relaxation as a byproduct of feeling less stress in parts of the body that are typically really tense, like your neck and shoulders.

How to Practice Cat Cow Pose

1. Find Your Starting Position 

Come onto all fours with your shoulders stacked above your wrists and knees positioned directly under your hips. If your knees feel uncomfortable, place a blanket underneath them for support. Engage your core lightly and keep your spine long to start.

2. Set Your Foundation

Spread your fingertips wide and press your palms evenly into the ground. Maintain even weight distribution in your hands for stability.

3. Move Into Cow Pose On An Inhale

As you breathe in, allow your belly button to sink down in a controlled motion. Gently draw your shoulder blades together as you lift your sternum forward. Keep your neck long and gaze slightly ahead (avoid tilting your head too far up).

4. Transition to Cat Pose On An Exhale

As you breathe out, press your hands firmly into the ground. Round your spine, drawing your shoulder blades apart. Gently pull your navel inward, lengthening your tailbone. Tuck your chin slightly, gazing towards your thighs.

5. Flow With Your Breath 

Continue moving between these two positions, linking each motion with your breath. Aim for a steady and even breath, flowing naturally through each transition. Repeat for at least three to five rounds, or more if it feels good.

Cat Cow Modifications and Variations

As with any yoga pose, you can easily modify Cat Cow. Here are some modification options:

Cat Cow “Snake” 

Instead of strict spinal flexion and extension, move in any way that feels good. Circle your head, swing your hips side to side, or make slow, wavelike movements. Focus on stretching any areas that feel tight or stuck. Sync your breath with your movement to enhance relaxation.

Seated Cat Cow

Sit cross-legged or on a chair with your hands on your knees. Inhale, arch your back, draw your shoulder blades together, and lift your chest. Exhale, round your spine, tuck your chin, and pull your navel inward. For a deeper stretch, interlace your hands and reach forward on the exhale.

Standing Cat Cow

Stand with feet hip-width apart, knees slightly bent. Place your hands on your thighs for support. Inhale, arch your back, lift your chest, and draw your shoulder blades together. Exhale, round your spine, tuck your chin and engage your core. Keep movements slow and controlled, maintaining balance.

Tips for Practicing Cat-Cow 

While Cat Cow is typically a very gentle pose, some modifications can help. “Use a blanket for your knees, blocks for your hands, make fists, or come onto your forearms if your wrists are sensitive,” Nico says. 

Another tip? “Avoid throwing your head back in Cow Pose. Simply gaze forward. Warm up wrists beforehand if wrists are sensitive to pressure, or take breaks in Child’s Pose before moving on to Downward Dog,” she says. 

Takeaway

A yoga pose practitioners return to again and again, Cat Cow is a great way to warm up and take breaks during your yoga practice. But Cat Cow isn’t just for yoga; it can be used as part of a warmup during a higher-intensity workout or done anytime you’re feeling stressed out (physically or mentally) to release tension in your body and bring you back to your center.