When it comes to finding grounding, gentle movement, and deep flexibility in your yoga practice, few poses are as foundational — or as satisfying — as Cat/Cow and Puppy Pose. These simple yet transformative stretches open up the spine, release tension in the shoulders, and create space in the chest, neck, and hips. Whether you’re starting your day, warming up for a deeper flow, or winding down in the evening, Cat/Cow and Puppy Pose are staples that belong in every yogi’s toolkit.
Today, we’re exploring these rejuvenating stretches with two inspiring instructors, @LilliesYoga and @SageSplits, who guide us through mindful movement and breathing techniques that help unlock the full benefits of these poses. Whether you’re a beginner just starting out or a seasoned practitioner deepening your practice, their cues, energy, and presence bring a fresh perspective to these classics.
Why Cat/Cow & Puppy Pose?
Let’s start with the “why.” These poses are deceptively simple — but their benefits run deep.
Cat/Cow Pose (Marjaryasana/Bitilasana)
Cat/Cow is a dynamic duo of spinal flexion and extension, usually done as a warm-up at the beginning of a yoga session. Moving with the breath, Cat Pose rounds the spine and tucks the pelvis, while Cow Pose arches the back and lifts the chest and tailbone. Together, they create a fluid motion that:
- Awakens the spine and increases mobility
- Stimulates the digestive organs
- Encourages mindfulness and breath awareness
- Relieves back and neck tension
- Aligns posture and helps you tune in
Puppy Pose (Uttana Shishosana)
Puppy Pose is often described as a heart-melting stretch. It’s a hybrid between Child’s Pose and Downward Dog, combining a grounded, restful posture with a deep shoulder and upper back opener. This pose:
- Stretches the spine, shoulders, and arms
- Opens the chest and releases tight fascia
- Encourages surrender and calm
- Prepares the body for deeper heart-opening poses
- Promotes diaphragmatic breathing
Together, these poses complement each other beautifully: Cat/Cow prepares and mobilizes, while Puppy Pose grounds and deepens the stretch. Practicing them together creates a well-rounded flow that connects breath, body, and stillness.
Cat/Cow Flow with @LilliesYoga
Lillie from @LilliesYoga begins the practice with a calm presence and clear instruction. Her approach invites you to connect deeply with the breath and the movement of the spine.
Here’s how she cues Cat/Cow:
- Start in a neutral tabletop position.
Stack your shoulders over wrists, hips over knees. Spread your fingers wide and ground evenly through your palms and shins. - Inhale into Cow Pose.
Drop your belly toward the mat, lift your sit bones and chest, and draw the shoulders away from the ears. Gaze forward or slightly up. - Exhale into Cat Pose.
Press the mat away, round your spine, tuck your tailbone, and draw your chin to your chest.
Cat/Cow Flow with @LilliesYoga
Lillie from @LilliesYoga begins the practice with a calm presence and clear instruction. Her approach invites you to connect deeply with the breath and the movement of the spine.
Here’s how she cues Cat/Cow:
- Start in a neutral tabletop position.
Stack your shoulders over wrists, hips over knees. Spread your fingers wide and ground evenly through your palms and shins. - Inhale into Cow Pose.
Drop your belly toward the mat, lift your sit bones and chest, and draw the shoulders away from the ears. Gaze forward or slightly up. - Exhale into Cat Pose.
Press the mat away, round your spine, tuck your tailbone, and draw your chin to your chest.
Lillie encourages slow, intentional movement — synchronizing each breath with each transition. After a few rounds, you’ll feel more connected, aligned, and awake.
She also offers variations, such as adding gentle hip circles or shifting weight side to side to release tension in the hips and low back.
“There’s no rush,” she reminds us. “Let the breath lead the way. Feel the ripple of movement through your whole spine.”
Puppy Pose Practice with @SageSplits
After warming up with Cat/Cow, it’s time to melt into the mat with Puppy Pose — led by the wonderfully intuitive Sage of @SageSplits. Known for her graceful flexibility and grounded cues, Sage makes this heart-opening stretch accessible and powerful.
Here’s how Sage guides Puppy Pose:
- Begin in tabletop position.
Walk your hands forward while keeping hips stacked over knees. - Lower your forehead or chin to the mat.
Allow the chest to soften and melt toward the floor. Arms extend in front, shoulder-width apart. - Breathe deeply.
Feel the stretch across the shoulders, spine, and upper arms. Keep the neck soft.
Sage encourages modifications for comfort — using a folded blanket under the knees or chest, or bringing the elbows to the mat for less intensity. She emphasizes surrender in the pose, often staying for 5–10 deep breaths or longer.
“Let your heart fall toward the floor,” she says gently. “This is where we soften, where we let go.”
She often incorporates gentle movements — such as swaying the hips or pressing the palms lightly into the mat — to maintain an active stretch while staying relaxed.
Building a Short Flow with Both Poses
If you want a simple daily stretch that takes just 5–10 minutes, combine Cat/Cow and Puppy Pose into a short, mindful sequence.
Sample Mini Flow:
- Start in tabletop.
Take 5–8 rounds of Cat/Cow with deep breaths. Focus on elongating the spine and waking up each vertebra. - Pause in neutral.
Add 2–3 breaths here to ground yourself. - Flow into Puppy Pose.
Walk the hands forward, melt the chest, and stay for 5–10 breaths. Focus on surrender and openness. - Optional: Add Child’s Pose or Downward Dog
To round it off, return to Child’s Pose for a few breaths or rise into Downward Dog for an energizing finish.
