Cat and cow is a pair of movements done on hands and knees. In the cat, the back rounds upward like a stretching cat, and in the cow, the belly drops and the chest lifts. You move between the two with the breath. In Sanskrit they are Marjaryasana (cat) and Bitilasana (cow), and many classes treat the pair as a single flowing exercise to warm up the spine.
Because it is gentle and slow, it is one of the most commonly recommended starting movements. It still needs care for the wrists and knees, and the steps and cautions are below. See also the safety notes for the whole section.
How to do it
- Come onto hands and knees, with the wrists under the shoulders and the knees under the hips. Spread the fingers and press the palms evenly. Pad the knees with a folded blanket if needed.
- Begin with a flat, neutral back and the head in line with the spine.
- Breathe in, and let the belly sink towards the floor as the tailbone and the chest lift slightly. Look forward, without throwing the head back. This is the cow.
- Breathe out, and press into the hands as you round the spine upward, drawing the belly in gently and letting the head hang. This is the cat.
- Continue to move between the two, one movement for each breath, slowly, for five to eight rounds.
- Finish in the neutral position and sit back, or rest in child’s pose.
Keep the movement small if the back feels stiff. It does not have to be big to be useful.
What the tradition says
Cat and cow is a modern posture pair. It is not described in the Hatha Yoga Pradipika or other old texts, and it comes from the postural yoga of the twentieth century, though people sometimes present it as ancient. Teachers describe it as a way to link movement with breath, to warm the spine before other postures and to loosen the back and neck. They also say that the rhythm can be calming. We report these as teaching claims. They are not established medical effects.
Cat and cow and the doshas
The link between postures and doshas is a convention in modern teaching, not a rule of the Ayurvedic medical texts, and research has not tested it.
- Teachers often like slow, rhythmic movement for vata, which tradition describes as dry, light and prone to stiffness and restlessness. They suggest a warm room and a slow pace. See vata.
- For pitta, which tradition describes as hot and intense, they suggest an unhurried, relaxed rhythm with no push to go deep. See pitta.
- For kapha, which tradition describes as heavy and slow, they suggest a livelier pace and more rounds to wake up the body in the morning. See kapha.
You do not need to know your dosha, and nothing here replaces how your body feels.
Who should avoid it or take care
- People with wrist pain, carpal tunnel syndrome or wrist injuries should come down onto the forearms, make fists, or use handles or a wedge, and ask a doctor if there is pain.
- Anyone with knee pain or after knee surgery should pad generously, or use a chair version.
- People with neck problems should keep the head in line with the spine and avoid dropping it fully or lifting it far.
- Those with back injuries, disc problems or osteoporosis should keep the movement very small and ask a doctor or physiotherapist first.
- In pregnancy, let the belly hang softly, avoid pulling it in strongly, and ask your doctor. Teachers often use cat and cow in pregnancy classes, but it should be taught by someone trained.
- If you feel sharp pain, tingling or numbness, stop.
A gentler option
Do it seated on a chair with the hands on the knees. As you breathe in, lift the chest and let the lower back curve slightly. As you breathe out, round the back and let the head drop. The seated version works the same movement without loading the wrists and knees. Another option is to stand and place the hands on a wall or a counter, and round and arch the spine from there. You can also make the movement smaller, for fewer rounds, and let the half-strength rule of exercise by dosha tell you when to stop.
What research says
No good trials look at cat and cow alone. Studies of yoga as a whole suggest modest benefits for chronic low back pain and for stress, and the quality of the trials varies. Gentle spinal movement is often suggested by physiotherapists for stiff backs, but that is general advice and not specific to this pose. The claim that it massages the organs or improves digestion is a teaching tradition and not backed by evidence.
Making it part of your practice
Cat and cow works well as the first movement of the day, in the spirit of an unhurried morning described in waking and brahma muhurta. It sits easily before cobra pose or after child’s pose. The yoga sequence tool uses it as a warm-up. Do it on an empty stomach, and breathe through the nose.
The spinal movement above is described as a tradition, not as medical advice. The medical disclaimer sets out the limits of this site. Please see a doctor before trying it if you are unwell or unsure. A registered Ayurvedic practitioner is the person to see for Ayurvedic treatment.
Frequently asked questions
↳ Which way do I breathe in cat and cow?
Most teachers breathe in for the cow, as the belly drops and the chest lifts, and breathe out for the cat, as the back rounds. Some teach the opposite, so follow your teacher and keep the breath easy.
↳ How many rounds of cat and cow should I do?
Five to eight slow rounds is a common beginning. Stop earlier if you feel any pain, and do more only if it feels comfortable.
↳ What if my wrists hurt in cat and cow?
Come down onto your forearms, use fists, or do the seated version on a chair. If wrist pain continues, see a doctor.
↳ Is cat and cow good for back pain?
Many people find gentle spinal movement comfortable, but it does not suit every back problem. Ask a doctor or physiotherapist first if you have ongoing pain.
↳ Is cat and cow an ancient pose?
No, it is a modern pair of movements from twentieth-century postural yoga, and it is not found in the old hatha texts.