Cat Stretch Pose


  • Assume Table Position.
  • Raise the head and lower the spine to concave the middle back.
  • Simultaneously lift the tailbone.
  • Expand the abdomen, open the chest, fill the lungs and stretch the whole front body.
  • Hold for a few seconds the lower the head and arch the back drawing the belly button towards the spine.
  • Simultaneously tuck the tailbone under the hips.
  • Contract the abdomen releasing all the oxygen.
  • Practice 5-10 upwards and downwards movements.


  • Inhale to raise the head, open the chest and expand the abdomen down.
  • Exhale while lowering the head and rounding the spine up.


  • Flexion of the spine, from top to bottom.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Improves flexibility of the neck, shoulders and spine.
  • Gently tones the female reproductive system.

Practice note

  • Keep the elbows, arms and knees vertical throughout the practice.