Cat-Cow is a dynamic, flowing spinal movement used to warm up the spine, improve flexibility, and connect breath with movement. It balances mobility and stability in the back.
Description & Steps:
- Start on hands and knees in a tabletop position, wrists under shoulders, knees under hips
- Cow Pose (inhale): Drop the belly toward the mat, lift the chest and tailbone upward, and gaze slightly forward
- Cat Pose (exhale): Round the spine upward, tuck the chin to the chest, and draw the navel in
- Flow slowly between the two movements with each inhale and exhale
- Repeat for 8–10 rounds, breathing deeply and evenly
Benefits:
- Increases spinal flexibility and mobility
- Massages and stimulates abdominal organs
- Relieves tension in the neck, back, and shoulders
Contraindications:
- Recent spinal injury or severe back pain
- Wrist issues or carpal tunnel syndrome (use fists or props)
- Pregnancy in later stages (avoid deep arching)
