Cat & Cow Pose

If your child has some difficulty going to the bathroom and doing a number 2 than this pose is a definite must in your child's life! This doesn't mean if your child is successful in this area that they won't also benefit from this pose.

This month, I’m teaching a two-in-one pose! I’m talking about Cat & Cow Pose! As usual, I’ll go over how to execute the pose, it’s unique benefits, and some practical ways you can apply these benefits to your child’s life. Remember that yoga is great for not just your kids, but for you too! I always encourage you to try these poses with your kids while you teach them. Doing yoga together could turn into a fun bonding activity!


In this pose, I synchronize my breath to the movement my body is doing. This means that I am learning how to connect my breath with my body through a simple, fun pose.

The movement of cat and cow pose also stretches the muscles of my chest, hips, and abdomen, and stimulates the digestive tract. Cat/Cow is a stretch that combines multiple steps into one movement, so it also increases my motor planning skills and coordination.

How to?

Step 1: Get into a tabletop position- on your hands and knees with your shoulders directly over your wrists and your hips directly over your knees. Your Hand should be flat with your fingers facing forward, and the tops of your feet should be resting on the floor.

Step 2: Now for the “cow” part of the pose. Inhale, and let your belly drop towards the floor. At the same time, arch your back creating a nice spinal stretch, and simultaneously lift your head to look towards the sky. You can make this more interactive by adding a “moo” when you do this.

Step 3: For the “cat” portion of the stretch, exhale as you round your back, bringing your bellybutton towards your spinal cord. As you do this, bring your chin towards your chest (again, you can make it more fun by adding a “meow” here).

Step 4: Repeat steps 2 & 3 at least 2 more times.

Daily application?

Cat/Cow pose is a great way to incorporate breath and spinal stretching into daily play, and even clean-up time. While your child plays on the floor, or crawls around picking up their toys, have them take a moment to practice the Cat/Cow pose.