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Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions


Step 1

Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.


Step 2

As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

Step 3

Inhale, coming back to neutral "tabletop" position on your hands and knees.


Step 4
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.


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Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.
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Heron Pose

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