Cat pose exercise animation (Weiblich)

Cat pose

Zielmuskel
—
Equipment
Body weight
Körperregion
Yoga
Typ
Stretching

Cat pose is a bodyweight yoga stretch performed on your hands and knees that mobilizes the spine through flexion. As you round your back toward the ceiling, it gently stretches the muscles along the spine (the erector spinae) and engages the abdominals, while releasing tension through the back and neck. It is commonly used as a warm-up, a cool-down, or a mobility drill to keep the spine supple.

Cat pose: So führst du sie aus

  1. 1Start on all fours in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
  2. 2Spread your fingers wide and press evenly through your palms, keeping your arms straight without locking the elbows.
  3. 3Set a neutral spine to begin, with your head and neck in line with your back and your gaze toward the floor.
  4. 4Exhale slowly as you draw your navel toward your spine and round your back upward toward the ceiling.
  5. 5Tuck your chin gently toward your chest and let your tailbone curl under, deepening the rounding through your mid and upper back.
  6. 6Pause for a breath at the top of the stretch, feeling the muscles along your spine lengthen.
  7. 7Inhale as you release and return smoothly to the neutral tabletop position.
  8. 8Repeat for several slow breaths, moving with your breath rather than rushing the motion.

Technik-Tipps

  • Initiate the movement from your core by drawing your belly in, rather than just dropping your head.
  • Move slowly and link each rounding to an exhale so the stretch stays controlled and the spine moves evenly.
  • Keep your weight balanced between both hands and both knees so you do not collapse to one side.
  • Place a folded towel or mat under your knees if the floor feels uncomfortable.
  • Round one vertebra at a time to mobilize the whole spine rather than bending only at the lower back.

Häufige Fehler

  • Hunching only the shoulders instead of rounding the entire spine, which limits the mobility benefit.
  • Moving too quickly and using momentum, which reduces the stretch and can strain the neck.
  • Letting the wrists drift forward of the shoulders, which loads the joints and destabilizes the position.
  • Forcing the range of motion past comfort, which can aggravate the lower back instead of releasing it.
  • Holding your breath, which creates tension and works against the relaxing intent of the stretch.

Häufig gestellte Fragen

What muscles does Cat pose work?

Cat pose stretches and mobilizes the spine, lengthening the muscles that run along it (the erector spinae) in your back and neck while gently engaging the abdominals to round the trunk.

Is Cat pose good for beginners?

Yes. It uses only your body weight, moves through a short, controlled range, and is gentle on the back, making it one of the most accessible yoga movements for building spinal mobility.

What is the difference between Cat pose and Cow pose?

Cat pose rounds the spine upward into flexion as you exhale, while Cow pose arches it downward into extension as you inhale. They are often alternated together to mobilize the spine in both directions.

How long should I hold Cat pose?

Hold the rounded position for one to a few slow breaths, then release. Repeating it for 5 to 10 breaths as a warm-up or cool-down works well for most people.

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