Cat-Cow

SpineBodyweight

Cat-Cow is a gentle dynamic stretch that mobilizes the whole spine and releases tension in your back and neck. It's a perfect warm-up move or daytime reset for your posture.

How to do it

1Set up on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and gaze down.

2Inhale as you tilt your pelvis forward, arching your back into Cow pose, dropping your belly, and opening your chest while looking up.

3Exhale as you round your spine into Cat pose, tucking your tailbone, pulling your belly button to your spine, and dropping your chin toward your chest.

4Flow smoothly between Cat and Cow, matching every movement to the rhythm of your breath.

Common mistakes

Moving jerkily or forcing the end ranges—keep the wave-like movement fluid and controlled.

Moving only through your lower back instead of spreading the articulation through your entire spine.

Cranking your neck back in Cow pose or jamming your chin down in Cat pose—keep your neck aligned naturally.

Disconnecting your breath from the movement—let your breath dictate the speed of each phase.

Breathing

Breathe deep and rhythmically. Inhale as you arch your spine into Cow pose, and exhale as you round your back into Cat pose.

Make it harder or easier

If you feel stiffness, work in a smaller range of motion and focus on gentle, pain-free movement.

To enhance the mobility benefit, add small hip circles or ribcage shifts at the end of each stretch.

For an advanced variation: from Cow pose, extend opposite arm and leg out, then tuck knee to elbow as you round into Cat pose.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.