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  1. From Child’s Pose, inhale and rise onto hands and knees.
  2. Open arms to shoulder width and knees to hip width. Spread fingers into mat.
  3. Inhale deeply. Exhale while gently pulling abdominal muscles inward towards spine. Tuck your tail bone down and under. Gently contract your glutes.
  4. Press middle of back upward, rounding the spine. Curl head inward looking toward knees.
  5. Transition to Cow Pose or return to neutral spine and Child’s Pose.