Stretching

Cat-Cow Stretch exercise

A gentle flow between two poses that warms up the spine and relieves tension in the back, shoulders, and neck.

Cat-Cow Stretch exercise demonstration

How to perform Cat-Cow Stretch

  1. Begin on your hands and knees in a tabletop position.
  2. Inhale as you drop your belly, lift your head, and tilt your pelvis up for Cow Pose.
  3. Exhale as you round your back, tuck your chin, and draw your navel toward your spine for Cat Pose.
  4. Move slowly between the two, matching breath to movement for 5–10 rounds.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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