How to do a cat and cow
Hands under shoulders, knees under hips.
- Breathe out and round your back up, chin to chest.
- Breathe in and let your belly sink, eyes forward.
- Move slowly between the two with your breath.
What it works
You should feel it in your whole spine. Mobility and stretch move, easy level, for the back.
- Coach's cue
- Round up, then let it sag
- In a Medium session
- 2 × 40 s
- Equipment
- None
- Level
- Easy
- Type
- Mobility and stretch
- Works
- back
Workouts with this move
Moves like this
Open bookEasy · no gearTowel hamstring stretchEasy · a towelKnee-to-wall rockEasy · a wallWall angelsEasy · a wallFoam rollEasy · foam rollerSun salutationMedium · yoga matCrescent lunge flowEasy · yoga matRoll the upper backEasy · foam rollerRoll the quadsEasy · foam rollerRoll the outer thighMedium · foam rollerRoll the glutesEasy · foam rollerRoll the latsEasy · foam rollerRoll the calvesEasy · foam rollerChest opener on the rollerEasy · foam rollerNeck side stretchEasy · no gearNeck turnEasy · no gearLevator stretchEasy · no gearChin tuckEasy · no gearDoorway chest stretchEasy · a wallCross-body shoulder stretchEasy · no gearArm circlesEasy · no gearThread the needleEasy · no gearOverhead triceps stretchEasy · no gearWrist stretchEasy · no gearWall lat stretchEasy · a wall or a chairChair back extensionEasy · a chairChild’s poseEasy · no gearCobraEasy · no gearDownward dogMedium · no gearWorld’s greatest stretchMedium · no gearLying spinal twistEasy · no gearPigeonMedium · no gear90/90 hip switchMedium · no gearFigure fourEasy · no gearButterflyEasy · no gearFrog stretchHard · no gearHip circlesMedium · no gearHappy babyEasy · no gearLizard lungeMedium · no gearCouch stretchHard · a wall or a chairStanding quad stretchEasy · no gearWall calf stretchEasy · a wallSeated forward foldEasy · no gearDeep squat holdMedium · no gearLeg swingsEasy · a wallBox breathingEasy · no gearLegs up the wallEasy · a wallBack stretch over the ballEasy · stability ballSide stretch over the ballEasy · stability ballStrap chest stretchEasy · suspension straps
In the app, every session fits your time, your gear and your level.
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