Chakravakasana Yoga Pose: A Wonderful Warm Up

How to Do Chakravakasana Yoga Pose

Chakravakasana Yoga Pose, or cat cow, is used in the majority of yoga classes. I use it at the beginning of most of my classes. It feels wonderful for the spine and is a great warm up. This is especially a good warm-up for a practice that will include backbends.

Come on your hands and knees. Shoulders stacked over wrists, hips stacked over knees.
As you exhale, draw your stomach up as you arch your back up. Bring your gaze to your stomach.
As you inhale, arch your back, bringing your stomach towards your mat and your gaze up to the ceiling.

This can also be done dynamically. To do this, sit back into a child’s pose after step two. Then continue to step three. Repeat several times for a great warm up.

This short video shows another variation of doing this pose dynamically. It adds in a downward dog and child’s pose.

Benefits of Chakravakasana Yoga Pose

improves spine flexibility
good for digestions
relieves stiffness in back
strengthens abs
activates adrenal glands and pancreas
massages uterus and ovaries in women

Contraindications of Chakravakasana Yoga Pose

If you are weak of injured in your wrists, shoulders, or knees this pose should only be done under the supervision of a medical professional. As always, you should check with your doctor before starting a new type of physical exercise.

Quick Yoga Flow with Chakravakasana

Dynamic Chakravakasana
3 rounds of Sun Salute L
Crescent Lunge (optional back bend) (left and right)
Tree Pose (left and right)
Seated Forward Fold
Laying twist (left and right)
Happy Baby
Squeeze into a Small Ball
Full Body Stretch
Savasana

Another yoga pose that you may be interested in is Sarpasana. It’s a very important pose for people who do a lot of Chaturangas. You are probably doing a lot of Chaturangas if you practice Vinyasa Yoga or Ashtanga. Check out 9 Amazing Benefits of Sarpasana.

Namaste,

Abby