Cat-Cow Pose
Bodyweight, lower back
Cat cow moves between arching and rounding the back on the hands and knees. It moves the whole spine through its range and works as a slow warm up for the back. It suits almost anyone.
Setting up
- Kneel on a mat with the hands under the shoulders and the knees under the hips.
- Spread the fingers and start with a flat back.
How to do a cat-cow pose
- Breathe in and let the belly drop as you lift the chest and look forward.
- Breathe out and round the back toward the ceiling, tucking the chin.
- Move slowly between the two.
- Repeat for several breaths.
Breathing. Breathe in as you arch and breathe out as you round.
Muscles worked
- Mainly
- Lower back
- Also
- Upper back and abdominals
Common mistakes
- Moving only the neck. The whole spine should move, so let the motion start at the hips.
- Rushing the movement. Slow moves feel better, so match each to a breath.
- Locking the elbows hard. Soft elbows keep the shoulders easy, so do not lock them.
Guide
Guide
Guide
Guide
