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Asana of the month: cat cow pose

Cat cow pose is a great way to release morning tension in the neck, spine and lower back, so even if you don’t have a setting quite as lovely as the Corralejo Dunes National Park, you can still have a great start to your day.

Start on your hands and knees, knees hip-width apart, shoulders and wrists in one line. Exhale, as you round the spine and look towards your navel.

Cat cow pose
Inhale, sink the pelvis down, press the chest forward and arch the back, lift the chin and the neck slightly and gaze up.
Cat cow pose
Repeat these movements for 5–10 breaths. Follow the rhythm of your breath and move slowly and with control. When you finish rest in child pose or sit back on your heels with your eyes closed.


  • Strengthens and stretches the spine, back and neck
  • Brings flexibility to the spine


With a neck injury or any neck related problems avoid stretching the neck back on an inhale, but rather keep your head in a neutral position.

About the author

picture-3Sally Goldfinger teaches authentic hatha yoga around the world and leads specialised hatha and ayurveda retreats in India. Her unique teaching style focuses on stress relief, inner balance, and cleansing of the physical body leading to the purification of the mind. Find out more about Sally at IONYOGA.