Cat-Cow (Marjaryasana-Bitilasana)

Targets the entire spine from tailbone to skull, core muscles, and neck flexors and extensors. Helpful for warming and mobilizing every vertebral joint, establishing breath-movement synchrony, and preparing the spine for backbends, twists, and forward folds. The movement alternates between Cow (inhale: drop the belly, lift the tailbone and gaze, broaden the chest) and Cat (exhale: round the spine to the ceiling, tuck the tailbone, drop the head), both from a neutral tabletop position on hands and knees.

Cues

• Inhale to arch and lift the gaze, exhale to round and draw the navel up.