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 back bends.Chakravakasana yoga pose is a great warm up for the spine.

  1. Come on your hands and knees. Shoulders stacked over wrists, hips stacked over knees.
  2. As you exhale, draw your stomach up as you arch your back up. Bring your gaze to your stomach.Chakravakasana yoga pose is a great warm up for the spine.
  3. As you inhale, arch your back, bringing your stomach towards your mat and your gaze up to the ceiling.

Chakravakasana yoga pose is a great warm up for the spine.

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 adrenalĀ glands and pancreas
  • massages uterus and ovariesĀ 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.



Abby is a teacher (RYT 200) and student of yoga, passionate about her yoga journey and helping others on theirs. She is the blogger behind Journeys of Yoga, a second-grade teacher and a contributing writer at TryBelle Magazine. Learn more about Abby. You can also contact her here.