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how to do Cat + Cow Pose in 60 seconds

Updated: Mar 14, 2019

Hi everyone,

Oddly, this wasn't one of the first Yoga postures I learnt when I started Yoga, which is really strange to me now considering it's benefits and how I relate it to many postures as it provides foundation, mobility and conditioning.

No matter if you are a beginner or have been doing Yoga for years, Cat + Cow should be in your practice as it helps with:

  • Flexion and extension of the spine

  • Back stability

  • Digestive health

  • Abdominal stretch

  • Calming


Start by doing 3 rounds of Cat + Cow and build up from there.


Your movements should be in time with your breathing, NOT the other way around. These movements should be done slowly and with full awareness.

For example, inhale to Cat Pose and exhale to Cow pose, or you can exhale to Cat pose and inhale to Cow Pose.


This pose is considered safe and is part of many Pregnancy Yoga classes. You may wish to place a towel or blanket under your knees if you want more padding for the joints. As you reach second and third trimester, you may find that it doesn't feel as comfortable to overly extend or flex the spine; work within the range of movement that suits you and feels good. You may find Cat + Cow helps relieve sciatica and/or PGP pain. Don't forget to speak to your GP or midwife before exercising during pregnancy. Look out for a pregnancy Yoga classes in your local area so you have the guidance of a teacher to help you, especially if you are expecting twins/multiple pregnancy or have any health issues.

Note: I'm 21 weeks pregnant during the time that this was filmed.

Let me know how you get on and if you have any questions, just ask or head to @namasyoga on Instagram to say hi.

Nam x


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