How to do Cat Cow
On the floorFlowing movementBeginner
Cat Cow is a on the floor flowing stretch for your spine, neck and upper back.
Step by step
- 1Start on hands and knees in tabletop position.
- 2Align wrists under shoulders and knees under hips.
- 3Inhale, arch your back, and lift your chin and chest.
- 4Exhale, round your back, and tuck your chin to your chest.
What you should feel
Let the breath lead the movement.
Form tips
- Move slowly between poses. Coordinate movements with your breath.
- Slower than you think.
- Feel each part of your spine move in turn.
Make it easier
Keep your head in line with your spine if your neck needs a rest.
Coming out of it
On your next exhale, come back to a flat back… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Cat Cow with a coach
In BendEase, a voice coach talks you into Cat Cow, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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