The cat-cow stretch is a flowing yoga warm-up that alternates between spinal flexion (cat) and spinal extension (cow) on hands and knees. It mobilizes the entire spine, warms up the core, and is one of the simplest and most universally beneficial mobility drills. It appears in nearly every yoga warm-up.
Muscle Group
Back, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the entire spine through flexion and extension
- Warms up the core and back
- Relieves tension from prolonged sitting
- One of the simplest and most universally beneficial mobility drills
- No equipment needed
- Calming and rhythmic
How to perform
- Start in tabletop position on hands and knees. Hands directly under shoulders, knees under hips.
- Inhale into Cow Pose: drop your belly toward the floor, lift your chest and chin upward, and let your tailbone rise.
- Feel the gentle backbend through your spine.
- Exhale into Cat Pose: round your spine upward like a Halloween cat, tuck your chin to your chest, and tuck your tailbone under.
- Press through your hands to fully round the upper back.
- Continue alternating slowly with your breath: inhale to cow, exhale to cat.
- Move through the entire spine — neck, mid-back, lower back, and tailbone all participate.
- Perform 8 to 12 cycles as a warm-up or anytime your back feels stiff.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Lower Back
Primary