Cat-Cow is one of the most important and fundamental exercises in Kundalini yoga. It keeps the spine flexible, which promotes a youthful body and an open mind. Cat-cow adjusts the spine, strengthens the nervous and reproductive systems, and brings the emotions into balance. It also helps to move energy up the spine to the upper chakras to enhance meditation. Cat-cow is one of the most common things to do during morning sadhana, to wake up your spine and your Kundalini energy, for vitality all day long.
Here Anne Novak gives clear instruction on how to perform this asana safely and effectively.