6/23/25

Cat-Cow Pose (Marjaryasana–Bitilasana)

In this video series, TNFT trainers Veronika, Wayne, Kathy, Sherry, and Kacey walk you through multiple variations of Cat-Cow. You'll learn how to initiate movement from the pelvis, connect breath with motion, and unlock flexibility through gentle, rhythmic mobility.

What You’ll Learn:

  • Classic hands-and-knees alignment and flow

  • Seated options with or without props for comfort and access

  • Standing variations to keep your spine moving anytime, anywhere

  • Why your pelvis is the key to spinal mobility

  • How Cat-Cow calms the nervous system and supports daily movement

Previous

Child’s Pose (Balasana)

Next

Plank (Phalakasana)