Yoga · Beginner

Cat Stretch

The Cat Stretch is a gentle spinal movement done on hands and knees that takes your lower and middle back through a full round of flexion. It loosens up the muscles along your spine, reduces morning stiffness, and keeps the vertebrae moving the way they're meant to. If your back feels tight after sitting or sleeping, this is one of the most effective two-minute fixes you can do.

1. 01

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

2. 02

   Keep your neck long and your gaze down at the floor before you begin — don't look up or tuck your chin yet.

3. 03

   Take a breath in, then as you breathe out, pull your belly button up toward your spine.

4. 04

   Continue rounding upward through your lower back, then your middle back, then your upper back, like you're making a Halloween-cat arch.

5. 05

   Let your head drop naturally at the end — don't force your chin to your chest, just let gravity take it.

6. 06

   Hold the rounded position for 15 seconds while breathing slowly — don't hold your breath.

7. 07

   To come out, reverse the motion gently, returning to a flat, neutral back before repeating.

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  Only moving the upper back — if your lower back stays flat, consciously think about pushing it toward the ceiling first, then let the arch travel upward.

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  Holding your breath during the hold — if you notice silence, exhale slowly and keep breathing throughout.

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  Locking your elbows — a slight bend in the arms lets your upper back round fully; straight-locked elbows block the movement.

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  Rushing through the movement — if you're done in two seconds, you're not holding long enough to get the benefit; count to 15 slowly.

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  Forcing the head down aggressively — your head should drop on its own; yanking it down can strain your neck.