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Downward-Facing Cat Pose Adho mukha bidalasana

1 min
26 score
2 kcal
Plank Variations
Static
Downward-Facing Cat Pose
hourglass-icon 1 min
asana miniature
00:55
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Relaxes the back muscles
  • Improves spinal mobility
  • Strengthens the glutes
  • Stimulates digestion
  • Tones the organs of the abdominal cavity
  • Strengthens the core

Contraindications

None

Technique of execution

Come up into a kneeling position. Keep your hands and feet hip-width apart. On the inhale arch your back outwards pushing your chin towards the chest. Press your hands into the floor. Focus on your breath. Then bring your legs together. Sit back on your heels.

Upload date:2025-09-22T10:18:43+00:00

What to do if it does not work out, as in the video

1
Train the cat pose to prepare for this position.

Where can I meet

Lesson search
Challenges

Downward-Facing Cat Pose occurs 55 times in ready-made lessons

Theme Title Time
Menstruation
Female Period 60 min
60 min
Liver
Healthy Liver 20 min
20 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion
Healthy Digestion 20 min
20 min
Digestion
Healthy Digestion 25 min
25 min
Digestion
Healthy Digestion 30 min
30 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Aging
Yoga 60+ for Blood Pressure Depression 25 min
25 min
Aging
Yoga 60+ for Blood Pressure Depression 30 min
30 min
Aging
Yoga 75+ for Blood Pressure Depression 20 min
20 min
Head
Headache Relief 90 min
90 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Back
Posture Correction 90 min
90 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Varicose Veins
Varicose Veins 90 min
90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Energy
Tibetan gymnastics 20 min
20 min
Energy
Tibetan gymnastics 30 min
30 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 60 min
60 min
Energy
Tibetan gymnastics 90 min
90 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Scoliosis 15 min
15 min
Back
Yoga for Scoliosis 20 min
20 min
Back
Yoga for Scoliosis 25 min
25 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Relax
Releasing Muscle Blocks 90 min
90 min
Begginer
Yoga for Beginners 25 min
25 min
Begginer
Yoga for Beginners 30 min
30 min
Begginer
Yoga for Beginners 45 min
45 min
Begginer
Yoga for Beginners 60 min
60 min
Begginer
Yoga for Beginners 90 min
90 min
Stress
Yoga after a workday 45 min
45 min
Stress
Yoga after a workday 60 min
60 min
Stress
Yoga after a workday 90 min
90 min
Back
Yoga for Hyperlordosis 20 min
20 min
Back
Yoga for Hyperlordosis 45 min
45 min
Back
Yoga for Hyperlordosis 60 min
60 min
Back
Yoga for Hyperlordosis 90 min
90 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min
Sports
Yoga for Cyclists 90 min
90 min

Downward-Facing Cat Pose occurs 57 times in ready-made courses

Theme Title Duration Day
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 11
4 w. 11
Relax
Relaxation in 28 Days 4 w.
Day: 13, 15, 16, 17
4 w. 13, 15, 16, 17
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 4, 8
2 w. 1, 4, 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 4, 5
2 w. 1, 4, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5
2 w. 5
Back
Royal Posture in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 12
2 w. 1, 2, 12
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 5, 8, 13
2 w. 4, 5, 8, 13
Energy
Energy Wake Up in 14 Days 2 w.
Day: 14
2 w. 14
Relax
Relaxation in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility
Flexible Body in 21 Days 3 w.
Day: 11, 12, 15, 20
3 w. 11, 12, 15, 20
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 9
3 w. 8, 9
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 11, 15
3 w. 8, 11, 15
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Energy
Energy Wake Up in 7 Days 3 w.
Day: 21
3 w. 21
Back
Royal Posture in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Abs
6-Pack in 21 Days 3 w.
Day: 8, 11, 12
3 w. 8, 11, 12
Waist
Slim Waist in 21 Days 3 w.
Day: 12
3 w. 12
Relax
Relaxation in 21 Days 3 w.
Day: 12
3 w. 12
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 19
3 w. 8, 9, 19
Habits
Quit Smoking in 14 Days 2 w.
Day: 10
2 w. 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 25
4 w. 25
Habits
Stop Drinking in 21 Days 3 w.
Day: 5
3 w. 5
Habits
Stop Drinking in 28 Days 4 w.
Day: 11, 18
4 w. 11, 18
Energy
Static complex in 14 days 2 w.
Day: 1, 4, 9
2 w. 1, 4, 9
Energy
Static complex in 21 days 3 w.
Day: 3, 4, 10, 12, 20
3 w. 3, 4, 10, 12, 20
Energy
Static complex in 28 days 4 w.
Day: 5, 6, 17
4 w. 5, 6, 17
Stress
Release from anxiety in 14 days 2 w.
Day: 6
2 w. 6
Stress
Release from anxiety in 28 days 4 w.
Day: 1
4 w. 1
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 15, 20, 27
12 w. 15, 20, 27
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1
2 w. 1
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 22
4 w. 2, 22
Cardio
Healthy Heart in 14 Days 2 w.
Day: 5
2 w. 5
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11
3 w. 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 6
4 w. 2, 6
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 25
5 w. 25
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 10, 17
3 w. 2, 10, 17
Neck
Healthy Neck in 28 Days 4 w.
Day: 17, 20, 24, 26
4 w. 17, 20, 24, 26
Head
Relief from headache in 7 days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Head
Relief from headache in 14 days 2 w.
Day: 1, 6, 14
2 w. 1, 6, 14
Head
Relief from headache in 21 days 3 w.
Day: 9
3 w. 9
Head
Relief from headache in 28 days 4 w.
Day: 5, 11, 19, 23
4 w. 5, 11, 19, 23
Weight Loss
Slim Body in 21 Days 3 w.
Day: 13, 20
3 w. 13, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2
1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 2
2 w. 2
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 6
3 w. 6
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 5
4 w. 5
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 2
1 w. 2
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 4, 12
2 w. 4, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 16
3 w. 9, 16

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
2 kcal
Popularity
185 out of 441

Where can I meet

Lesson search
Challenges

Downward-Facing Cat Pose occurs 55 times in ready-made lessons

Lesson Duration
Female Period 60 min
Healthy Liver 20 min
Healthy Liver 25 min
Healthy Liver 30 min
Healthy Liver 45 min
Healthy Liver 60 min
Healthy Liver 90 min
Healthy Digestion 20 min
Healthy Digestion 25 min
Healthy Digestion 30 min
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Yoga 60+ for Blood Pressure Depression 25 min
Yoga 60+ for Blood Pressure Depression 30 min
Yoga 75+ for Blood Pressure Depression 20 min
Headache Relief 90 min
Blood Pressure Booster 90 min
Posture Correction 90 min
Post Roadtrip 60 min
Post Roadtrip 90 min
Varicose Veins 90 min
Postflight 45 min
Postflight 90 min
Quit Smoking 90 min
Tibetan gymnastics 20 min
Tibetan gymnastics 30 min
Tibetan gymnastics 45 min
Tibetan gymnastics 60 min
Tibetan gymnastics 90 min
Swelling removal 90 min
Yoga for Scoliosis 15 min
Yoga for Scoliosis 20 min
Yoga for Scoliosis 25 min
Yoga for Scoliosis 30 min
Yoga for Scoliosis 45 min
Yoga for Scoliosis 60 min
Yoga for Scoliosis 90 min
Releasing Muscle Blocks 90 min
Yoga for Beginners 25 min
Yoga for Beginners 30 min
Yoga for Beginners 45 min
Yoga for Beginners 60 min
Yoga for Beginners 90 min
Yoga after a workday 45 min
Yoga after a workday 60 min
Yoga after a workday 90 min
Yoga for Hyperlordosis 20 min
Yoga for Hyperlordosis 45 min
Yoga for Hyperlordosis 60 min
Yoga for Hyperlordosis 90 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min
Yoga for Cyclists 90 min

Downward-Facing Cat Pose occurs 57 times in ready-made courses

Theme Title Duration Day
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 11
4 w. 11
Relax
Relaxation in 28 Days 4 w.
Day: 13, 15, 16, 17
4 w. 13, 15, 16, 17
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 4, 8
2 w. 1, 4, 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 4, 5
2 w. 1, 4, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5
2 w. 5
Back
Royal Posture in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 12
2 w. 1, 2, 12
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 5, 8, 13
2 w. 4, 5, 8, 13
Energy
Energy Wake Up in 14 Days 2 w.
Day: 14
2 w. 14
Relax
Relaxation in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility
Flexible Body in 21 Days 3 w.
Day: 11, 12, 15, 20
3 w. 11, 12, 15, 20
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 9
3 w. 8, 9
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 11, 15
3 w. 8, 11, 15
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Energy
Energy Wake Up in 7 Days 3 w.
Day: 21
3 w. 21
Back
Royal Posture in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Abs
6-Pack in 21 Days 3 w.
Day: 8, 11, 12
3 w. 8, 11, 12
Waist
Slim Waist in 21 Days 3 w.
Day: 12
3 w. 12
Relax
Relaxation in 21 Days 3 w.
Day: 12
3 w. 12
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 19
3 w. 8, 9, 19
Habits
Quit Smoking in 14 Days 2 w.
Day: 10
2 w. 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 25
4 w. 25
Habits
Stop Drinking in 21 Days 3 w.
Day: 5
3 w. 5
Habits
Stop Drinking in 28 Days 4 w.
Day: 11, 18
4 w. 11, 18
Energy
Static complex in 14 days 2 w.
Day: 1, 4, 9
2 w. 1, 4, 9
Energy
Static complex in 21 days 3 w.
Day: 3, 4, 10, 12, 20
3 w. 3, 4, 10, 12, 20
Energy
Static complex in 28 days 4 w.
Day: 5, 6, 17
4 w. 5, 6, 17
Stress
Release from anxiety in 14 days 2 w.
Day: 6
2 w. 6
Stress
Release from anxiety in 28 days 4 w.
Day: 1
4 w. 1
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 15, 20, 27
12 w. 15, 20, 27
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1
2 w. 1
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 22
4 w. 2, 22
Cardio
Healthy Heart in 14 Days 2 w.
Day: 5
2 w. 5
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11
3 w. 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 6
4 w. 2, 6
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 25
5 w. 25
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 10, 17
3 w. 2, 10, 17
Neck
Healthy Neck in 28 Days 4 w.
Day: 17, 20, 24, 26
4 w. 17, 20, 24, 26
Head
Relief from headache in 7 days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Head
Relief from headache in 14 days 2 w.
Day: 1, 6, 14
2 w. 1, 6, 14
Head
Relief from headache in 21 days 3 w.
Day: 9
3 w. 9
Head
Relief from headache in 28 days 4 w.
Day: 5, 11, 19, 23
4 w. 5, 11, 19, 23
Weight Loss
Slim Body in 21 Days 3 w.
Day: 13, 20
3 w. 13, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2
1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 2
2 w. 2
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 6
3 w. 6
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 5
4 w. 5
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 2
1 w. 2
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 4, 12
2 w. 4, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 16
3 w. 9, 16

Reward

Flexibility
4
Stamina
4
Focus
4
Strength
4
Mobility
6
Balance
4
Урок 476 ( Downward-Facing Cat Pose )

1 / 1 асан
asana
00:55
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

Все уроки
в мобильном приложении

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Downward-Facing Cat Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Downward-Facing Cat Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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