Cat-Cow

oec:cat-cow

A quadruped mobility exercise alternating between spinal flexion and spinal extension to improve segmental spine control and relieve stiffness.

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Also called: Cat-Camel, Cat-Cow Stretch, Marjaryasana-Bitilasana

How to do it

Start on hands and knees in a tabletop position on an exercise mat.
Place your wrists directly beneath your shoulders and knees directly beneath your hips.
Maintain a flat, neutral spine with your gaze focused on the floor.

Inhale as you enter Cow pose: drop your belly toward the floor, tilt your pelvis anteriorly, retract your shoulder blades, and gently lift your chest and gaze upward.
Exhale as you transition into Cat pose: tuck your tailbone, pull your navel up toward your spine, round your back toward the ceiling, and gently let your head hang between your arms.
Flow smoothly between extension and flexion, articulating through each vertebra.

Inhale as your spine extends into Cow pose, and exhale fully as you round your spine into Cat pose.

Bending the elbows to create range of motion: Keep your arms straight and press firmly through your palms throughout the entire movement.
Hyperextending the neck aggressively during Cow pose: Keep the cervical extension gentle and aligned with the curve of your upper back rather than throwing the head back.
Rushing through the movement without segmenting the spine: Slow the tempo down and focus on articulating sequentially from the tailbone to the neck.

Do not force painful ranges of spinal flexion or extension if you have acute disc or spinal conditions.

This record: CC-BY-SA-4.0.