Dog & Cat Tilt Yoga Pose

A Gentle Flow for a Healthier Spine

The Dog & Cat Tilt Pose, often referred to as Cat-Cow Pose, is a beginner-friendly yoga exercise that combines movement and breath to promote spinal flexibility and relieve tension. This dynamic duo of poses offers a calming, rhythmic stretch that benefits anyone looking to improve posture, reduce stress, or ease tightness in the back and neck. Whether you’re a yoga novice or a seasoned practitioner, the Dog & Cat Tilt Pose is a must-have in your routine for enhanced wellness.

What Is the Dog & Cat Tilt Pose?

The Dog & Cat Tilt Pose alternates between two positions—the “Dog” stretch (Cow Pose) and the “Cat” tilt (Cat Pose)—to create a gentle flow. During “Dog,” the spine arches downward, opening the chest and stretching the abdomen. The “Cat” motion tucks the pelvis, rounding the spine and releasing tension in the back. This fluid, synchronized movement not only promotes spinal health but also brings an immediate sense of calm and focus.

Benefits of Incorporating This Pose Into Your Routine

Adding the Dog & Cat Tilt Pose to your yoga repertoire delivers both physical and mental wellness benefits. Here’s what you can expect:

Improved Spinal Flexibility: Gently stretches and mobilizes the spine for better posture and alignment.
Tension Relief: Alleviates tightness in the back, neck, and shoulders, perfect after a long day of sitting.
Stress Reduction: Connects movement with breath to calm the mind and lower stress levels.
Enhanced Core Awareness: Engages and activates abdominal and back muscles, promoting better stability.
Better Circulation: Stimulates blood flow to the spine and surrounding muscles, leaving you feeling refreshed.

How Often Should You Practice?

Consistency is key to reaping the rewards of this rejuvenating pose. Incorporate the Dog & Cat Tilt Pose into your routine 2–3 times a week—or even daily—especially as part of your warm-up or cool-down. It’s also a wonderful way to start or end your day, combating stiffness and stress with ease.

Breathe, Flow, and Find Balance

Transform your body and mind with the simple but powerful movements of the Dog & Cat Tilt Pose. Whether you need relief after hours at a desk or want to flow freely in your next yoga session, this pose is your gateway to relaxation and strength.

Learn with Yoga Instructor Stefan Storace

If you’re ready to master the Cycle with Down Dog Pose, we have you covered! Yoga instructor Stefan Storace (ERYT-200) has created an exclusive instructional video to guide you step by step. Whether you’re new to yoga or looking to perfect your flow, Stefan’s expertise will help you perform this pose with confidence and ease.

Want personalized guidance? Schedule a 1-on-1 session or a class with Stefan at Garden of Yoga.

Take a Yoga Class Online or In Person

Beyond individual poses, Garden of Yoga offers an inspiring range of classes designed to support your wellness goals. From calming restorative sessions to energizing flows, our classes cater to all levels and schedules. Join our community of like-minded individuals and experience how yoga can transform your mind, body, and life.

Explore our class schedule and sign up today to take your practice to the next level!

2025 Class Schedule

We offer flexible class times and formats so you can find the balance that fits your life. We offer classes in person at our studio and online! Classes are scheduled in Pacific Standard Time.

Weekly Schedule

Monday: 5:00 PM Mindful Yoga with Stefan
Tuesday: 9:30 AM Pranayama & Meditation with Stefan | 5:00 PM Restorative Yoga with Stefan
Wednesday: 5:00 PM Mindful Yoga with Stefan
Thursday: 9:30 AM Gentle Yoga with Diana | 5:00 PM Restorative Yoga with Stefan
Sunday: 10:00 AM Mindful Yoga with Stefan | 11:30 AM Mixed Level Yoga with Diana

Don’t see the class you are looking for? Check out our complete yoga class list or reach out to learn more about our personalized yoga sessions.

See What Our Students Are Saying

A good friend of mine brought me to the Garden of Yoga when we were seventeen. We used to commute to Bryan Kest's Power Yoga in Santa Monica for Sunday morning sessions. On the days we didn't feel like commuting we'd come here. Stefan and his wife are the real deal, they have literally committed their lives to each other, their family, and the practice of yoga. Their technique is a blend of many masters from India. They don't play music in any of the classes, but instead they fill the air with mantras and other beautiful sounds. The class is not rushed at all and their attentiveness to your practice is very present. I really love the location of this studio, it's very serene and cozy. They're both incredibly personable and generous people. This is a very special gem in California.

The teacher makes all the difference!! Diana and Stefan are the BEST!!! They changed my yoga experience and practice and life!! If you are considering yoga or want to try, just stop in to this causal, warm inviting home based studio. No stress and no pretentious People here. As they will tell you time and time again, yoga is not a competition, it Should feel good!! And at Garden of yoga it does feel good. I have been to other studios and I always feel like I am cheating on them. It's that good. If you want a easy, relaxing experience try restorative class. Offered about once a Month or so these classes are super good. If you want hard, take an advanced or private.

You know how hard it is to find an amazing yoga teacher that inspires you and guides you with a perfect blend of knowledge and humor? Let me introduce you to Stefan! His beautiful, peaceful sanctuary is nestled at the end of a cul-de-sac in a quiet and private location and Stefan will make you so grateful you found it. I met Stefan through my teacher training and was totally impressed with the depth of his knowledge and the easy skill he wields in his practices which are fun, challenging, and educational (at least for me!). I highly recommend the Garden of Yoga if you're looking for an expertly executed and engaging yoga experience.

FAQ

Can I still do yoga if I'm really inflexible?

The more inflexible you are, the better yoga works. It’s not about how deep you can stretch into poses, it’s more about listening to your body.

How long should I wait to eat before yoga?

It’s best on an empty stomach but if you must eat before class then a light snack that is easily digested. We also recommended that you are properly hydrated before a class so drink some water.

How often should I practice yoga?

We suggest at least two or three times a week, for at least 20- 75 minutes per session. Most importantly listen to your body and make decisions based on how you feel.