Updated June 2025 with fresh visuals, research-backed insights, and a downloadable infographic!
Why This Matters
When practicing prenatal yoga, Cat-Cow and pelvic tilting are often used interchangeably. While they can both feel good, they serve different purposes—and knowing the difference is key to protecting your core, supporting your pelvis, and moving safely during pregnancy.
This post will help you:
Understand the difference between Cat-Cow and pelvic tilts.
Learn when each is appropriate for prenatal practice.
Protect your core and spine with intentional movement.
Want to learn a neck-friendly, core-safe version of Cat-Cow? Explore the New Cat-Cow here.
Quick Summary: What's the Difference?
Movement: Cat-Cow
Primary Focus: Full spine flexion/extension
Neck Involvement: Often includes neck flexion/extension
Core Pressure Risk: Can increase intra-abdominal pressure
Movement: Pelvic Tilting
Primary Focus: Pelvis and lower spine mobility
Neck Involvement: Neck stays in a more neutral position
Core Pressure Risk: Lower risk of overstretching and pelvic floor pressure
What Is Traditional Cat-Cow?
Cat-Cow is a flowing spinal movement that typically involves rounding the back into upward flexion (Cat) and arching the back downward into extension (Cow). It's often taught with a focus on moving the entire spine, including the neck. It’s not uncommon for people to push the movement beyond what is necessary or helpful.
Watch: Why Traditional Cat-Cow May Not Be Safe During Pregnancy
See a visual breakdown of the most common mistakes and what to watch out for.
Why It Can Be Risky in Pregnancy:
Increased joint laxity may increase the tendency for hyperextension and hyperflexion
Increased intra-abdominal pressure during deep flexion/extension can have an undesired impact on the linea alba and pelvic floor muscles
Extreme flexion/extension may be contraindicated for some people
What Is Pelvic Tilting?
Pelvic tilting focuses on the movement of the pelvis and lower spine. It is a smaller, more controlled movement that helps stabilize the core and pelvis while encouraging mobility.
How to Practice Pelvic Tilting in Tabletop Position:
Inhale: Tilt the pelvis by leading with the tailbone up toward the sky
Exhale: Draw the tailbone down/under
Key Features:
The head and neck stay neutral, following the natural movement of the spine
Movement is initiated at the hips/pelvis, not the head and tailbone leading the effort
Starting from a gentle approach can help you determine if/how much more is appropriate for your body at that time
Watch: How to Practice the New Cat-Cow Safely
Follow along as we guide you through a gentle, core-safe version of this popular yoga pose.
Benefits of Pelvic Tilting for Pregnancy
Enhances pelvic mobility without straining the abdominal core, spine and pelvic floor
Supports spinal mobility without the risks that can come with the more extreme version
Can help relieve lower back discomfort, especially in that hard-to-get-spot right above the sacrum
Can support optimal fetal positioning
How to Know When to Use Which Movement?
That depends on your body! When you practice either version, keep awareness around how your body is responding to the movement: Does it feel forced or uncomfortable? Can you allow your body to lead you to the appropriate range in either direction instead of cranking it from both ends? Do you notice any pushing down into the pelvic floor or outward pressure around your belly button? And, remember, sometimes the stretching (or over-stretching!) of the linea alba can feel kind of good… feels good =/ is good
Ready to Move? Join Our Prenatal Yoga Classes
Experience safe, supportive movement throughout pregnancy. Our prenatal yoga classes (online and in-person) help you build strength, reduce discomfort, and feel empowered.
Related Posts: