Cat Cow Stretch

Cat cow gently mobilizes the entire spine, easing stiffness and warming up the back before training. It is a simple, safe way to restore movement between the vertebrae and connect your breathing to your spine.

How to Perform

1. Start on all fours with hands under shoulders and knees under hips.
2. Exhale and round your spine toward the ceiling, tucking your chin and tailbone (the cat).
3. Inhale and reverse, dropping your belly and lifting your chest and tailbone (the cow).
4. Flow smoothly between the two positions with your breath.
5. Move through your whole spine, from neck to lower back.

Tips

• Match the movement to your breath: exhale to round, inhale to arch.
• Move slowly and through a comfortable range.
• Do 8 to 10 slow cycles.