Get Creative With the Cat Cow Pose
Learn and practice the Cat–Cow yoga pose, add playful variations and breathing, and create a short movement story to explore spine mobility and balance.
Step-by-step guide to Get Creative With the Cat Cow Pose
Step 1
Spread your mat or towel in a clear space to make a soft practice area.
Step 2
Put on comfortable clothes so you can move freely.
Step 3
Place your stuffed animal next to the mat where you can reach it.
Step 4
Come onto your hands and knees into tabletop with wrists under shoulders and knees under hips.
Step 5
Take three slow belly breaths counting to three on the inhale and three on the exhale to feel your breath.
Step 6
Flow through six slow Cat–Cow cycles by inhaling to Cow (drop belly lift head) and exhaling to Cat (round spine tuck chin).
Step 7
Gently place your stuffed animal on your lower back so it can ride along.
Step 8
Do three gentle Cat–Cow cycles while keeping the stuffed animal balanced on your back.
Step 9
Sway your hips side-to-side for six slow cycles to make a snake-like spine movement.
Step 10
Practice the wave: move from Cow into Child’s Pose and back to Tabletop three times to feel the whole spine move.
Step 11
Invent a short movement story by naming characters and choosing three Cat–Cow moves for the beginning middle and end.
Step 12
Perform your movement story slowly with breath and add a fun sound or short sentence for each move two times.
Step 13
Sit on your heels or lie down and take three calming breaths noticing how your spine feels after the story.
Step 14
Share your finished movement story on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a yoga mat or a stuffed animal?
Use a folded blanket, bath towel, or rug as your soft practice area and a small soft toy, rolled-up sock, or lightweight beanbag in place of the stuffed animal to gently place on the lower back.
My child's stuffed animal keeps falling off during the Cat–Cow with the toy on the back—how can we fix that?
Try a flatter, lighter toy or small beanbag, have your child pause and steady the toy at Cow during the three gentle Cat–Cow cycles, or let them keep one hand lightly on the toy until balance improves.
How can I adapt the activity for younger or older children?
For toddlers, shorten it to one or two belly breaths, three simple Cat–Cow cycles and caregiver-supported toy placement, while older kids can extend to eight–ten Cat–Cow cycles, longer wave practice between Cow and Child's Pose, and a more detailed movement story performed two times.
How can we make the movement story more creative or shareable?
Let the child name/decorate the stuffed animal, add a simple soundtrack or a fun sound/short sentence for each of the three Cat–Cow story moves, record the two performances, and upload the finished movement story to DIY.org.
Watch videos on how to Get Creative With the Cat Cow Pose
Yoga Flow: Cat Cow, Child's Pose, Spinal Undulation
4 Videos
Yoga Flow: Cat Cow, Child's Pose, Spinal Undulation
How to do Cat-Cow Yoga Pose - Yoga for Beginners
Cat Pose & Cow Pose | Movement Break #8 | Yoga for Kids | Movement Breaks for Kids
Cat-Cow Stretch & Child's Pose | Gentle Yoga for Spine & Stress Relief
Facts about yoga for kids
🐱 Cats arch and round their backs to stretch — the Cat pose copies that cozy, natural movement.
🐄 Cow pose drops the belly and lifts the chest, making a gentle backbend opposite to Cat.
🌬️ In Cat–Cow you usually inhale to arch into Cow and exhale to round into Cat, which helps calm the nervous system.
🤸 Playing with yoga moves like Cat–Cow can help kids improve balance, body awareness, and coordination.
🦴 The vertebral column has 24 movable vertebrae (cervical, thoracic, lumbar) that work together to bend and twist.
How do you do the Cat–Cow yoga pose with playful variations and a movement story?
What materials do I need for a Cat–Cow yoga session with kids?
What ages is Cat–Cow yoga suitable for and how can I adapt it?
What are the benefits of practicing Cat–Cow with playful variations and a movement story?
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