Cat-Cow

A gentle spinal flow that alternates between arching and rounding the back — a classic warm-up or release for the spine.

Setup

Get on all fours, hands under shoulders and knees under hips.

How to do it

1. For cow: drop your belly toward the floor, lift your chest and tailbone, and look slightly upward.
2. For cat: round your spine toward the ceiling, tucking your chin and tailbone.
3. Flow smoothly between the two positions, following your breath.
4. Repeat for the target number of reps or time.

Coach's notes

Move slowly and let the breath guide the pace — inhale into cow, exhale into cat.

Pairs well with