Mobilize the spine and coordinate breath with movement.
Cat-Cow Flow
Gentle spinal mobility sequence to improve awareness and warm-up.
- ID: c7ae9bd3
- Discipline: yoga
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale, drop belly, lift chest and tailbone for Cow.
- Keep neck long; avoid compressing the back of neck.
- Exhale, round spine and tuck pelvis for Cat.
- Press floor away to broaden upper back.
- Move slowly through full comfortable range.
- Continue alternating between Cow and Cat.
- End in neutral spine.
Breathing cues
- Inhale into Cow.
- Exhale into Cat.
Common mistakes
- Moving only neck instead of whole spine.
- Rushing and losing breath synchronization.
Recommended volume
1 to 2 sets of 8 to 12 cycles.