Chapters (3)

The RIGHT way to do Cat/Cow!

The Pelvic Health Center · 0:43

asana pranayama

In this practice

Key teachings

Mindful breathwork
Coordination of breath with movement
Pelvic floor awareness and mobility
Core stability through transverse abdominal engagement

Ideal for

Individuals focusing on pelvic health
Beginners learning fundamental movements
Anyone seeking improved core awareness
Postnatal individuals

Lesson

Instructions

Breath and movement go hand in hand for pelvic floor health! 🌬️✨

In this video Jeannie is working with Christine from @pelvichealthnj to demonstrate how to flow through Cat/Cow with mindful breathwork.

As she inhales into Cow Pose, she focuses on spreading the sit bones to create pelvic floor mobility.

On the exhale, she engages the transverse abdominals, and rounds the spine into Cat Pose.

This sequence supports core stability and pelvic health!

Stay tuned for our next video, where we’ll dive even deeper into the mechanics of Cat/Cow. 🐱🐄

Steps

Cat Pose (Marjaryasana)
Cow Pose (Bitilasana)
Diaphragmatic breathing
Transverse abdominis engagement

Benefits

Enhances pelvic floor mobility
Improves core stability
Increases spinal flexibility
Promotes conscious breath-movement connection

Transcript

when we work on coordinating the breath with the pelvic floor and the transverse abdominis with the cat cows how I like to start and cute people is when you drop the chest we're going to take an inhale so that's what we're going to do here first drop the chest towards the floor take that thing inhale and when you come and round and Tuck the spine we're going to take an exhale good and when we move in the opposite direction when you take that inhale you drop the chest we're also thinking about inhaling spreading the sitting bones here getting that pelvic Flor Mobility when you take that exhale you're rounding tucking you're also thinking about drawing the belly button to the spine and getting those lower transverse abdominus muscles going so again she's going to inhale drop the chest getting pelv floor Mobility exhale round and Tuck engaging those lower abs

Practice summary

Level: all levels
Duration: 4 minutes
Equipment: yoga mat
Target areas: Pelvic floorSpineAbdominalsHips
Energy: balancing

More practice