Yoga & Flexibility
Cat-Cow: Spinal Mobility & Flexibility
Quick Answer: Cat-cow is a flowing yoga movement that alternates between spinal flexion and extension. It improves spinal mobility, relieves back tension, and coordinates breath with movement.
Difficulty
Beginner
Calories/Min
2-3
Equipment
Yoga mat
Muscles
Spine, Core
Move
Your daily movement app
Cat-Cow Flow: Improve Spinal Mobility
1
Position yourself on the floor on your hands and knees.
2
Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
3
Hold for 15 seconds.
Exercise Form
1
2
Benefits of Cat-Cow
- ✓Improves spinal mobility
- ✓Relieves back and neck tension
- ✓Coordinates breath with movement
- ✓Perfect warm-up for any workout
- ✓Gentle enough for all levels
Pro Tips
- 💡Move with your breath
- 💡Keep movements slow and controlled
- 💡Let your head follow your spine naturally
- 💡Track your flow duration with Move
Common Mistakes to Avoid
✗Moving too quickly
✗Holding breath during movement
✗Over-arching neck
✗Not engaging core
Cat-Cow Variations
Seated cat-cow
Standing cat-cow
Circle cat-cow
Thread the needle flow
Track Your Cat-Cow with Move
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