Updated June 2025 with improved visuals, guided steps, and current research-backed insights.
Why This Matters
Traditional Cat-Cow is a well-loved yoga staple, but during pregnancy it can unintentionally lead to overstretching along the midline of the abdomen, increasing the risk of Diastasis Recti. The New Cat-Cow is a gentle alternative for pregnant bodies, with more focus on pelvic mobility and less compression on the spine and internal organs.
TL;DR:
Traditional Cat-Cow can lead to over-stretching and excessive core pressure.
The New Cat-Cow keeps the neck neutral and prioritizes movement around the pelvis.
It's a gentle, safe, and effective way to mobilize the spine during pregnancy.
Why the Traditional Cat-Cow Falls Short in Pregnancy
In the traditional version of Cat-Cow, the neck often extends and flexes dramatically, which can lead to unnecessary tension or strain, especially in people with joint laxity from pregnancy hormones. Additionally, excessive spinal flexion (cat pose) can increase abdominal pressure that may aggravate or contribute to diastasis recti or pelvic floor dysfunction.
Key Concerns with Traditional Cat-Cow:
Neck hyperextension or compression
Increased intra-abdominal pressure
Potential for core doming or pelvic floor pressure
Overstretching around the mid-section/belly
The New Cat-Cow: A Step-by-Step Guide
This adapted version focuses on pelvis-first movement, keeping the neck in a neutral, supported position.
How to Practice the New Cat-Cow
Start in Tabletop Position:
• Hands directly under shoulders
• Knees directly under hips
• Neck in line with the spine, gaze to the floorCat Pose (Exhale):
• Gently draw the tailbone down/under, initiating movement from the pelvis.
• Allow the spine to round from the base upward.
• Keep the neck neutral, chin may slightly tuck but avoid forcing it.Cow Pose (Inhale):
• Gently tilt the pelvis by lifting the tailbone upward, creating a soft curve in the lower back.
• Chest may lift slightly, let the head and neck follow gently rather than letting the head lead the body into a backbend.Repeat for 5-10 slow, mindful breaths.
Try to avoid:
Dropping or cranking the head up or down
Over-doing the movement to extreme ends of extension and/or flexion
Moving too quickly without breath awareness–Inhale cow, Exhale cat!
Why This Matters: The Research
While the evidence shows that increasing intra-abdominal pressure can improve spinal stability, and that spinal flexion and extension plays a key role, it also shows that there are exceptions that should be considered. At this time, there are no studies that address this specific topic within the context of pregnancy and exercise/movement. I’ll leave some links below for the studies that do exist *around* the topic. While some of the exceptions mentioned don’t directly address pregnancy, they may be more common in the pregnant population.
After 15+ years of teaching both ways, it seems most people prefer a gentle version of cat-cow or the pelvic tilting over the traditional, more intense version. Knowing the pros and cons and the potential issues to watch for can help you make the right choice. Ultimately, it comes down to what you decide is right for your body at the moment.
Association of yoga exercises and vertebral compression fractures
We think this statement from Mathew Drake, MD, PhD is a great example of how some movements and poses have become enshrined in the “it’s good for everyone!” dogma of yoga.
"In sum, yoga has unfortunately been misconceived as a one-size-fits-all prescription based on scientific and media reports that continue to advertise yoga as a purely bone protective activity. Instead, the cornerstone for fracture prevention and benefit from yoga should be the appropriate selection of patients and provision of an appropriate yoga poses prescription."
Want More? Join Our Prenatal Yoga Classes
Looking to move safely and confidently throughout pregnancy? Join us for an in-person or online prenatal yoga class designed to help you build strength, relieve discomfort, and prepare your body for birth.
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