Stretching
Cat-Cow Stretch
BeginnerA gentle flowing stretch that mobilizes the spine and relieves back and neck tension.
Target muscles
Spine, Core
Calories burned
~2 kcal / set
Secondary muscles
Neck
Equipment
Yoga Mat
Goal
General Fitness
Sets / Reps
2 × 10-12
Benefits
- • Mobilizes the entire spine
- • Relieves tension in the back and neck
Step by step
- 1Start on your hands and knees in a tabletop position.
- 2Inhale as you drop your belly and lift your chest and tailbone (cow).
- 3Exhale as you round your spine toward the ceiling, tucking your chin (cat).
- 4Move slowly between the two positions with your breath.
Breathing guide
Inhale into cow pose, exhale into cat pose.
Common mistakes
- • Moving too fast to match your breathing
- • Forcing the range of motion
Safety tips
- • Let your breath lead the pace of the movement.
- • Keep the motion smooth, not jerky.
Variations
- • Thread the needle