Cat Cow
Starting Posture
Start on your hands and knees in a tabletop position. Your hands should be directly under your shoulders and your knees should be hip-width apart. Keep your back neutral.
How to Exercise
1. Inhale as you arch your back, dropping your belly towards the floor and lifting your gaze towards the ceiling (Cow pose). 2. Exhale as you round your back, tucking your chin towards your chest and drawing your belly button towards your spine (Cat pose). Repeat these movements in a smooth flowing motion.
Breath Control
Inhale during the Cow pose to expand the chest and belly, and exhale during the Cat pose to engage the core and promote spinal flexion.
Common errors
Rounding the shoulders or collapsing the chest in the Cow pose, or arching the back too much in the Cat pose. Remember to engage your core to support your spine in both positions.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on moving with your breath and maintaining a fluid motion between the two poses. Pay attention to your alignment and make sure to keep your wrists directly under your shoulders throughout the exercise.
Cautions
Avoid collapsing in the lower back or hyperextending the spine. If you have any neck or wrist issues, modify the pose by placing a folded towel under your knees or using fists instead of flat palms for support.