Yoga · 1-3 minutes
Child’s pose
A resting pose that gently stretches the back and hips and invites deep relaxation.
Read more All yoga
Back & floor
Cat-cow stretch
A flowing movement on hands and knees that wakes up the spine and eases back stiffness.
- Sanskrit name
- Marjaryasana-Bitilasana
- Level
- Beginner
- Hold / duration
- 10 rounds
- Best for
- Spine mobility and morning stiffness
How to do it - step by step
- 1
Come onto hands and knees with wrists under the shoulders and knees under the hips.
- 2
Inhale, drop the belly, lift the chest and tailbone, and look slightly up (cow).
- 3
Exhale, round the back toward the ceiling and tuck the chin (cat).
- 4
Flow between the two with your breath for 10 rounds.
- 5
Rest in child’s pose when you finish.
Benefits
- Increases spinal flexibility.
- Relieves tension in the back and neck.
- Gently massages the abdominal organs.
- Links breath and movement.
Precautions - who should be careful
- Pad the knees with a folded blanket.
- Use a wrist wedge or fists if the wrists hurt.
- Avoid deep arching with neck injuries.
Easier and deeper versions
- Easier: make small movements and keep the neck neutral.
- Deeper: add a hip circle or a side-to-side tail wag.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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