There are so many variations for Cat, it's almost impossible not to find one that suits you regardless of your level of flexibility or strength.


Cat:
- On all 4's, knees and feet pelvis width apart, palms flat, arms directly under shoulder joints. Curl the toes under to open the bottoms of the feet.
- Exhale all the air out of your lungs as you round up your back like an angry cat. Try to touch your mid-back to the ceiling. Tuck your chin in and down.
- Inhale and look up, send the belly down toward the mat, tailbone up to the ceiling, so that you are arching the back.
- Exhale, round the back up to the ceiling, look down, tailbone down.
- Repeat these steps with the breath. Inhale look up, belly down, tailbone up. Exhale head down, mid-back up, tailbone down.
- When you are finished, untuck your toes, and slowly sit back on your heels in Child Pose (Balasana).

Dancing Cat:
- On all 4's, knees and feet together this time, palms on the mat, arms directly under the shoulder joints.
- You can choose to have the toes tucked under or not for balance.
- Exhale and round the back up like an angry cat.
- Inhale and look up. Send the right leg up and back behind you, like you're pushing the wall or ceiling away with your leg. This creates a deep arch in the back, and requires a bit of balance.
- Exhale and round the back up, bend the knee and bring it into your chest, using the knee to push the air out of your lungs.
- Repeat as often as you'd like. Sit back in Child Pose before continuing on to the other side.

Balancing Cat:
- On all 4's, knees and feet together, palms on the mat, arms directly under the shoulder joints.
- You can choose whether or not to tuck your toes under for balance.
- Exhale and round the back up like an angry cat.
- Inhale and look up, send the right leg back and up behind you (like in dancing cat). Stay here for the exhale as you spread the fingers for grounding.
- Next inhale, leave the leg up as you slowly bring the left arm up, reaching in front of you. You are now balancing on your left knee and shin, and your right palm. Stay here for a few breaths. As you inhale, push away with your leg and reach forward with the fingers, stretching in opposite directions. Keep staring at a focal point (dristi) for balance. As you exhale, feel the solid foundation of your right palm and left knee and shin keeping you steady, and connected with the ground.
- When you're ready, take one more inhale, then on the exhale bring the palm down first for balance, and then the leg. Arch the back up like and angry cat, and sit back in Child Pose. Repeat on the other side.
*** Advanced modification: With the right leg and left palm still up, ONLY if your right knee is above the pelvis (extended knee is higher than your backside), bend your knee pointing the toes toward the ceiling, reach back behind you with your left hand, and grab your right big toe. Extend the heel away from your buttocks and lift up and out of the right shoulder so you don't collapse down into your chest. This is an amazing stretch for the shoulder, hip flexor, and neck. It also creates strength in the glutes, thighs, and arms. Always sit back in Child Pose to release your back when you're done.


The benefits of doing Cat are legion. It creates a strong and flexible spine, teaches balance and focus, teaches the yogi to move the body with the breath, has the potential to stretch out the chest muscles (pectoralis major and minor), the hip flexors (illiacus and psoas/ iliopsoas), tones and strengthens almost every muscle in your back and backside, and stimulates the thyroid gland with the movement of the chin into the chest, then the head arching up toward the ceiling.

Some modifications:

- If you have weak wrists or arthritis in your hands and balancing like this is not comfortable for you, try doing cat or dancing cat on your forearms. Alternatively you can place a folded blanket under your hands.
- If your knees are sore in these positions, try placing a folded blanket under then for cushioning. You can also take the back of your mat and fold it forward, so your mat is folded in half and the cushioning under your knees is doubled.

If you have serious back or neck problems, carpal tunnel syndrome, inflamed sciatica, or recent internal surgery, please avoid Cat for now and try Sphinx Pose instead.