top of page

Spotlight on Cat & Cow Poses

What it is: Although these yoga poses are usually done together, they are actually two separate movements. Cat and cow poses are frequently done at the beginning of a yoga class, helping to warm up the spine and core. They’re also provide a great opportunity to link breath with movement.

Why we love it: Cat and Cow Poses have several benefits including stretching the front torso and neck – great to counteract poor posture! Take a deeper look at the traditional pair of poses at Yoga Journal.

When to do it: Considered a balanced pose, this pair of poses would be great to do during transitions between subjects or lessons, before collaboration, or after small group work. Younger students will also get a kick out of making cat and cow noises while moving along with their breath! Both poses can be done together and are perfect for your classroom when done in a seated position from a chair. Our amaZEN U videos have two great examples – Cat and Cow 1 for Prek-5th grades and Cat and Cow 2 for 6th-12th grades.

How to do it:

  1. Sit firmly in your chair.

  2. Place your feet flat on the floor and rest your hands on your legs.

  3. Press into your thighs, and as you lean forward your belly sinks to your legs. Inhale, look forward and up and curve your spine until your feel a stretch. This is Cow Pose.

  4. Exhale, tuck your chin to your chest, head down, look down, push your belly to your back and round your spine. This is Cat Pose.

  5. Repeat Cat and Cow Pose 2-3 more times.

The two opposing motions on the spine from these poses help the body learn how to sit in a comfortable neutral position. Try these yourself when you’ve been sitting for a long period and need a quick spine adjustment and stretch.

For this and other great yoga poses, subscribe to amaZEN U’s yoga videos – only $5/month! Your first month is FREE so try it today and see how easy movements can really change the dynamic of your classroom!


bottom of page