Yin Yoga · Intermediate

Cat Pulling Its Tail

Cat Pulling Its Tail yin yoga pose
Save this pose

At a glance

Hold
2–5 minutes per side
Level
Intermediate
Target areas
spinelower backhipsquadricepship flexors
Meridians
gall bladderurinary bladderkidneystomachspleen
Props
strapcushion
Counterpose
Lie on your back with knees bent and let the spine and hips re-center. · A gentle knees-to-chest hug to settle the lower back.

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Begin lying on your back, then let both knees drop over to your left.
  2. Slide the bottom (left) leg long down the mat, keeping the top (right) knee bent and resting toward the floor.
  3. Reach back with your right hand and catch the left foot or ankle — loop a strap around it if it's out of reach.
  4. Draw the foot gently toward you until you feel the front of that lower thigh open up.
  5. Open your left arm out to the side and turn your gaze softly that way.
  6. Find your edge — about 60–80% of your capacity, a real stretch but never forcing — then be still and let the shape do the work. Let the twist find its own depth rather than cranking; drawing the foot toward you is where the pose turns more active, so ease the pressure if it starts to feel effortful.
  7. If the twist bites in the lower back, tuck a cushion under the top knee to take the strain.

Why practice it

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Take care

  • Ease off if you have disc trouble — keep the twist gentle and let a cushion under the knee take the strain rather than deepening the rotation.
  • Go easy on the knee of the extended leg; hold the ankle or use a strap rather than cranking the foot toward the hip.
  • Stop pulling on the foot if you feel anything sharp in the knee or lower back.

Coming in & out

Into the pose

  • From a Reclined Twist with knees dropped to one side, extend the bottom leg long and reach the top hand back for the bottom foot.

Out of the pose

  • Come out slowly — release the foot, draw the knees back to center, and rest on your back before changing sides.

Common questions

What does Cat Pulling Its Tail stretch?

It's a reclining twist with an extra opening for the front of the body. As the spine and ribcage wring gently, catching the foot of the bent top leg draws a stretch through the quadriceps and hip flexor of that thigh, while the lower back and outer hip soften into the twist.

How long do you hold Cat Pulling Its Tail in Yin Yoga?

Held as a quiet reclining twist, 2–5 minutes per side works well. If you actively draw the foot toward you the pose becomes more active and yang-like, so keep those versions shorter — around a minute — or release the pull and simply rest in the twist.

Is Cat Pulling Its Tail safe if you have lower-back or disc issues?

Go gently. Keep the twist mild and let a cushion under the top knee take the strain rather than deepening the rotation. Many people won't be able to draw the foot in at all, and that's fine — the twist alone is the pose. Stop if anything feels sharp in the back or the knee.

What's the difference between Cat Pulling Its Tail and a Reclined Twist?

A Reclined Twist simply lets both knees drop to one side with the legs relaxed. Cat Pulling Its Tail keeps that twist but extends the bottom leg and catches its foot with the opposite hand, adding a quad and hip-flexor stretch and a mild backbend — a twist and a front-line opener in one shape.

Practice it

In a routine

Yin for Digestion 31 min · A 31-minute Yin routine for digestion — forward folds and slow twists that massage the belly and work the digestive meridian lines, with a built-in timer.

More classes like this

Yin Yoga for Lower Back Every class in the library for this part of you Yin Yoga for Hips Every class in the library for this part of you Yin Yoga for Legs Every class in the library for this part of you

In a class

Full-Body Yin Yoga 90 min · A calming 90-minute full-body Yin class — melting heart, dragon, frog, sleeping swan and more, held long and slow. Class 1 of the weekly series, with an easier and a deeper option in every pose. Melt Away Tension 90 min · A 90-minute deep Yin Yoga class to melt away tension and deeply relax — slow, supported holds for the hips, back, shoulders and legs. Gentle and grounding, for a tired or tense body. Yin with Props 60 min · A 1-hour full-body Yin class using a bolster and blocks — supported, deep stretches held long and slow so the body can properly let go. Gentle and restful, all levels.

Related poses

Reclined Twist Reclined Twist is a calming yin wind-down pose that releases the spine, lower back and outer hip. Cues, hold times and gentle disc-safe cautions. Twisted Dragon Twisted Dragon adds an outer-hip and IT-band opening plus a spinal twist to the Dragon lunge. Learn the cues, benefits, hold time and key knee cautions. Saddle Saddle is a deep yin reclining backbend over the heels, opening the thighs and lower back. Learn the cues, hold time, props and the vital knee cautions. Dragon Dragon is a deep yin lunge that opens the hip flexors and groin. Learn the cues, benefits, hold time, props and the key knee cautions for this base pose. Reclined Swan Reclined Swan, or Eye of the Needle, is a gentle figure-four hip opener done on the back — kind to the knees. Learn the cues, benefits, hold time and cautions.

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