You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Footprint Books Logo

Purchase Print Products

Human Kinetics print books are now distributed by Footprint Books throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Footprint Books to order your Human Kinetics print books.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Learn the cat-cow pose

This is an excerpt from Pilates Illustrated eBook by Portia Page.

Cat-Cow

 

Level

  • Beginner

Contraindications

  • Injuries to the lower back, knees, or wrists

Focus

  • Muscles of the spine and back

Benefits

  • Increases spinal flexibility
  • Stretches the lower, middle, and upper back
  • Opens the front side of the body

1 Kneel on all fours with the knees directly under the hips and the wrists under the shoulders. Inhale and lengthen the body from the top of the head to your tailbone, distributing the weight evenly to hands and knees, with fingers spread wide and pressing down.

 

2 Exhale and press into your hands. Round the spine, pulling the abdominals in deeper as if scooping inward. Tuck your pelvis under, and feel the pelvic floor engage and lift like an elevator toward the stomach and diaphragm. This is the cat position.

 

 3 Inhale and tilt the tailbone toward the ceiling as the ribs and chest lower toward the floor. Lift the head, sternum, and eyes toward the ceiling. Repeat steps 2 and 3 for 5 to 10 breaths. Push back into Child's Pose, and rest the wrists and back for several breaths.

 

 

Read more about Pilates Illustrated.