How to Do Cat-Cow Stretch (Chakravakasana) in Yoga (2024)

The Cat-Cow Stretch (Chakravakasana) is a yoga essential—and for good reason. It involves moving the spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this a simple vinyasa, which links breath to movement.

This pose may be done as a part of a warmup sequence, a relaxation sequence, or as an exercise to prevent back pain.

Benefits of Cat Cow Stretch

Flexing and extending the spine can help improve circulation in the discs in your back. It's a basic motion, but one that can be enormously beneficial in supporting the back and easing pain, and maintaining a healthy spine, especially if you spend extended time sitting.

Cat cow stretch can help improve your posture and balance and is believed to be a good stress reliever and calming pose since you link the movements with breathing.

Step-by-Step Cat-Cow Stretch Instructions

You can perform Cat-Cow stretching on an exercise mat or a carpeted floor.

Starting Position: All Fours

1. Start on your hands and knees, aligning your wrists underneath your shoulders and knees underneath your hips.
2. Think of the spine as a straight line connecting your shoulders to your hips. Visualize the line extending forward through the crown of the head and backthrough the tailbone. This is the position of a neutral spine.
3. Keep your neck long by looking down and out.

Inhale and Arch for Cow Pose

1. Curl your toes under.
2. Tilt your pelvis back so that your tailbone sticks up.
3. Let this movement ripple from your tailboneup your spineso that your neck is the last thing to move.
4. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
5. Take your gaze gently up toward the ceiling without cranking your neck.

Exhale and Round for Cat Pose

1. Release the tops of your feet to the floor.
2. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.
3. Draw your navel toward your spine.
4. Drop your head.
5. Take your gaze to your navel.

Repeat the cat-cow stretch on each inhale and exhale, matching the movement to your breath.

Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Cat Cow Stretch: Common Mistakes

Avoid these errors to maintain the correct cat-cow stretch and prevent injury or strain.

Don't Strain Your Neck

When you lift your gaze to the ceiling, do so with control and don't overextend your neck. When you go into Cat, let your head drop naturally rather than forcing it down. Also, be sure to keep your shoulders relaxed and not drawn up toward your ears.

Keep the Movement in Your Spine

Keep your arms straight so the movement is with the spine, not your arms and elbows.

Modifications and Variations

There are ways to modify cat-cow stretch if you have restrictions or you want to make it more challenging.

Need a Modification?

If cat-cow stretching hurts your wrists, create fists to rest on instead of an open hand. You can also place blocks underneath your hands for added support. For knee discomfort, more padding under your knees can help. Fold your mat for added cushioning or use a yoga blanket.

If you have trouble coming to your hands and knees or you want to sneak in a few stretches at work, you can adapt the cat-cow stretch into a chair yoga pose. The movements are pretty much the same as they are on the floor.

Begin by sitting in a chair with your feet flat on the floor and your hands on your knees. Take a few breaths to establish a position with your shoulders over your hips and a long spine.

Inhale

1. Tilt your pelvis back, emphasizing your tail. Your belly will round forward.
2. Pull your shoulders down and back.
3. Look up toward the ceiling.

Exhale

1. Tilt your pelvis back, tucking your tail under. Your spine will round.
2. Pull your navel in.
3. Curve your shoulders forward and take your gaze toward your belly.

Repeat these movements on each inhale and exhale for five to 10 breaths.

Up for a Challenge?

In the cat portion of the pose, deepen it by drawing your navel in firmly.

Safety and Precautions

Cat cow stretching should always be pain-free. Ifyou feel any pain, gently back out of the pose.

If you have pre-existing back pain, check with your doctor before doing this exercise to make sure these movements are appropriate for your condition.

If you have a neck injury, keep your head in line with your torso, and don't tilt your head forward or back.