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Cat-Cow Flow

Gentle spinal mobility sequence to improve awareness and warm-up.

• ID: c7ae9bd3
• Discipline: yoga
• Level: Beginner
• Symmetry: Symmetric
• Equipment: mat

Goal

Mobilize the spine and coordinate breath with movement.

Step-by-step guide

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale, drop belly, lift chest and tailbone for Cow.
3. Keep neck long; avoid compressing the back of neck.
4. Exhale, round spine and tuck pelvis for Cat.
5. Press floor away to broaden upper back.
6. Move slowly through full comfortable range.
7. Continue alternating between Cow and Cat.
8. 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.