03/12/2025
3 Dynamic variations of Cat-Cow
Variation 1: Barrel Roll
-> Inhale, drop the belly, eye gaze goes up for your Cow. As you are dropping the belly, throughout your inhale, shift your weight over to one side.
-> After reaching one side and completing the inhale, begin exhaling and from that same side you have shifted over to, begin arching your back and tucking your tailbone and chin for your Cat. As you complete the exhale and ease into your arch, shift your body over to the opposite side.
-> Once reached the opposite side and completed the exhale, repeat ā¦ Inhale, Cow, shift over to one side etc. etc.
**Be sure to practice this dynamic movement on both sides.
Variation 2: Cow-Childās Pose
-> Inhale, drop the belly, eye gaze goes up for your Cow, all whilst you are shifting your weight forward. At the completion of your inhale you should be on a slight angle forwards.
-> Exhale, arch the back, tuck the tailbone and chin for your Cat, all whilst flowing backwards, dropping the buttocks onto the ankles, reaching childās pose.
**This dynamic flow can evoke a āwaveā like motion in the body. Be with the entirety of your inhale and exhale and enjoy the flow
Variation 3: Childās Pose-Cobra
Starting from Childās Poseā¦
-> Inhale, rising up from your childās pose on the knees, maintain an arched back as if youāre in Cat.. once you have reached even weight distribution between knees and wrists/hands, continue with your inhale and drop the belly, eye gaze goes up - now finding your Cow flow.
Keep pushing your hips forward and down towards the mat. Maintain strength in your shoulders and wrists, create a slight back bend, and drop the head back for your Cobra.
-> Exhale, tuck the chin into your chest, arch the back, lift your hips away from the mat and tuck in your tailbone - finding your Cat flow.
Maintain the arch and position of your Cat and push your weight backwards.. your buttocks sits back towards the ankles and arms stay out straight. Find your childās pose.
**Keep palms still on the mat. This dynamic flow from Childās Pose to Cobra utilises the foundations of the Cat Cow flow.
Enjoy these dynamic variations! Find me teaching yoga š§š»āāļø
