Mobility · Beginner

Cat-Cow

Cat-Cow is a gentle flowing movement done on hands and knees that takes your spine through its full range of bending and arching. It loosens up the muscles along your back, helps reduce morning stiffness, and gets your spine moving in a way most daily activities never do. It also trains you to breathe with movement, which carries over to nearly every other exercise.

1. 01

   Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

2. 02

   Keep your neck long — look down at the floor, not forward, so your head is in line with your spine.

3. 03

   For Cat: breathe out slowly while rounding your back toward the ceiling, letting your head drop and your tailbone tuck under.

4. 04

   Hold the Cat position for one full breath so you feel the stretch across your upper and lower back.

5. 05

   For Cow: breathe in slowly while letting your belly drop toward the floor, lifting your tailbone and gently raising your gaze.

6. 06

   Move at the pace of your breath — one full breath cycle per repetition, not faster.

7. 07

   Keep your arms straight but not locked; press your palms gently into the floor throughout the movement.

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  Moving only the neck and head — if your mid-back stays flat the whole time, you're missing most of the benefit. Focus on letting the middle of your spine rise and fall.

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  Rushing through the reps — if you're not breathing with each position, you're moving too fast. Slow down until the breath leads the movement.

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  Collapsing the wrists by letting weight shift onto the heel of the hand — if your wrists ache, spread your fingers wide and press through all ten fingertips.

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  Overarching the neck in Cow by cranking it back hard — your gaze should rise gently, not strain upward. Stop when looking straight ahead feels comfortable.

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  Letting the elbows bend as the back rounds in Cat — keep arms straight so the movement comes from your spine, not your arms.