Knee-to-Forehead Cat

Ekapāda Biḍālāsana

Knee-to-Forehead Cat
⇄ both sides
CategoryWarm-Up TypeStrength LevelBeginner Hold30 sec MusclesCore, Back, Hips BreathingExhale knee to forehead

A variation of: Cat-Cow

How to do it

  1. EnterCome into tabletop. Exhale, round your back and draw your bent knee toward your forehead, foot off the floor.
  2. HoldPalms press into the floor, back rounded, belly drawn in. Reach your knee toward your forehead and your forehead toward your knee.
  3. ExitInhale, return your knee to the mat and switch legs.

Benefits

Engages the deep abdominal muscles, stretches the back, and prepares your core for more demanding work.

Cautions

  • Knee injuries — place a blanket under your knees
  • Wrist injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Bridge Flow Bridge Flow Beginner

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