Cat Cow

A yoga-inspired dynamic stretching movement alternating between spinal flexion and extension to improve spinal mobility, warm up the back, and enhance flexibility.

Instructions

1. Start on a yoga mat or padded surface on your hands and knees.
2. Position your wrists directly under your shoulders and knees under your hips.
3. Keep your neck in neutral alignment with your spine.
4. Begin with the cow position: drop your belly, lift your gaze slightly, and arch your lower back gently.
5. Press your chest forward and engage your core minimally, opening the front of your body.
6. Move into the cat position: round your spine completely from the tailbone to the head.
7. Pull your belly in and contract your abdominals, bringing your head down and tailbone under.
8. Move between these two positions in a flowing, rhythmic motion with your breath.
9. Repeat for the prescribed number of repetitions or 30-60 seconds.

Tips

• Move with your breath; cow on the inhale, cat on the exhale
• Move through a complete range of spinal motion for maximum flexibility benefit
• Avoid sudden jerky movements; keep the flow smooth and controlled
• This dynamic stretch is excellent for spinal mobility and warm-up
• Perform this movement slowly and deliberately, not quickly or bouncing
• This exercise is safe for all fitness levels and beneficial for lower back health
• The rhythmic nature helps with relaxation and body awareness