18/08/2026
I was asked recently “what’s the best yoga pose for chronic pain?”
First I said anything gentle or maybe breathing;)!
But then I settled on cat/cow, but not in ways you might expect.
From the very beginning of my Physical Therapy career I have loved pelvic tilts.
AND NOT JUST POSTERIOR
I guide pelvic tilts in supine hooklying, prone, all 4s (the traditional cat/cow), standing, forward bending, in downward dog…you get the idea.
I use cat/cow or anterior/posterior pelvic tilts for many reasons…
1️⃣ it’s a great way to become aware of your body. Where are your hips, pelvis and low back?
2️⃣ done through a comfortable range (and almost everyone has a comfortable range, though it may take some time to find), the rocking or oscillating movement can have a calming effect on the nervous system.
3️⃣ To create more comfort! Feeling back pain while lifting or bending, perform a pelvic tilt to change the position and find more comfort! It gives people agency over their own body!!
4️⃣ again, within a comfortable position, this movement sends a message to the brain that it’s OK and safe to move.
None of these goals are achieved in 1 session. Some people are really locked up throguh the hips, pelvis and low back. But freeing this motion is necessary for more freedom of movement all over. The pelvis is
Is it just for low back and hips? NO!
5️⃣ It’s great to perform with breathing for rib mobility.
6️⃣ It’s also great to relieve neck tension. When done in the supine hooklying position, IF muscles are relaxed you can get a similar oscillation (what I call a bobble head movement) of the head and neck.
Give any of these a try and let me know how it feels.
Cat/cow will be taught as a foundational movement in my series: Yoga Through the Body.
