The Cat Pose


• Stress relief

• Stretches the front torso and neck

• Provides a gentle massage to the spine encouraging it to re-lengthen as much as possible and recreate space between the vertebrae, thereby reducing compression and possible disk issues

• Great for pregnancy in releasing stiffness of the spine and encouraging the baby to move into a more comfortable position (from breech presentations!)


With a neck injury, keep the head in line with the torso.

How to try the pose:

1. Start on your hands and knees in a “table top” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Centre your head in a neutral position, eyes looking at the floor.


2. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straightforward. Maintain length at the back of your neck and keep your shoulders down away from your ears.


3. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor; gently draw your chin to your chest.


4. Repeat lengthening the spine and the breath up to 12 times.

Beginners Tip:

If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area. With thanks to

Please take care in all poses, if unsure please attend a class or ask for a private lesson.