Cat Pose

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Rectus Abdominis

Secondary muscles

Trapezius, Deltoids

How to do it

1. Begin on your hands and knees in a tabletop position, with your wrists aligned directly under your shoulders and your knees under your hips.
2. On an exhale, round your spine towards the ceiling, tucking your tailbone under and drawing your navel in towards your spine.
3. Gently tuck your chin towards your chest, allowing your head to release naturally. Hold the rounded position for a few seconds.
4. On an inhale, slowly return to the neutral tabletop position. Repeat the movement for the desired number of repetitions, coordinating each rep with your breath.

Form tips

• Initiate the movement from your pelvis, letting the rounding travel up through your spine naturally.
• Press firmly through your palms and the tops of your feet to create a stable base.
• Move slowly and with intention; avoid rushing through the repetitions to maximise spinal mobility.