Yoga pose
Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.
Typical hold: Move for 5 to 10 slow rounds of breath, or pause for 1 to 3 breaths in the rounded shape.
Timing: 5 slow rounds · 8 to 10 gentle rounds · Pause 1 to 3 breaths in Cat Pose
Cat Pose is less about making the biggest curve possible and more about spreading the movement through the whole spine. Pressing the floor away helps the upper back dome, while a soft drawing in of the lower belly supports the shape. Some people prefer a small range here, especially first thing in the morning or if wrists and knees are sensitive.
If Cat Pose feels as though it only happens in the lower back, press the floor away more firmly with your hands. That usually helps the shoulder blades spread and brings the upper back into the movement.
Place a folded blanket under your knees if kneeling feels uncomfortable. Keep the blanket thick enough that you do not brace around the knees.
If wrist extension is uncomfortable, make gentle fists and place the knuckles on the mat. Keep the wrists straight and reduce the range if needed.
Round the spine only partway and focus on a smooth exhale. A smaller movement is often easier to control and still useful.
Sit on a chair or on the floor with your hands on your thighs. Exhale and round your back, letting the breastbone soften and the tail tuck slightly.
Use this if getting onto the floor or bearing weight on the wrists is difficult.
Lie on your back and hug your knees in gently as you exhale, allowing the lower back to round into the floor.
Use this if kneeling is not comfortable or you want a less weight-bearing option.
Move back and forth between spinal rounding on the exhale and spinal extension on the inhale.
Hold the rounded shape for 1 to 3 breaths to feel the abdominal support and the broadening across the upper back.
Practice the same spinal rounding with forearms on the mat to reduce wrist demand, though the shape may feel smaller.
If this simple movement repeatedly causes sharp pain in the wrists, knees, neck or back, or symptoms linger after you stop, get individual advice before repeating it.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
See how this pose fits into a complete practice rather than using it in isolation.
Usually no. Let the head drop as part of the spinal curve, but avoid jamming the chin tightly to the chest. The neck should feel included, not compressed.
Try more weight through the fingers, reduce the time on your hands, or use fists instead of flat palms. A seated Cat movement on a chair is also a good option if wrist loading is not comfortable.
Not necessarily. They are often paired because the breath pattern is clear and the spine moves in two directions, but Cat Pose on its own can still be useful if you want a gentler, simpler movement.
Many people notice it across the upper back, around the shoulder blades, and lightly through the abdominal wall. You may also feel the lower back broaden. It should not feel sharp in any one spot.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
