The cat stretch is the spinal flexion half of the cat-cow yoga sequence — performed alone, it focuses on rounding the upper back to mobilize the thoracic spine and stretch the erector spinae. It is a foundational mobility drill for relieving back stiffness and warming up the spine.
Muscle Group
Back, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the spine through flexion
- Stretches the erector spinae and lower back
- Counteracts excessive arching from poor sitting posture
- Quick and accessible
- No equipment needed
- Calming and centering
How to perform
- Start in a tabletop position on hands and knees. Hands directly under shoulders, knees under hips.
- Brace your core gently. Keep your arms straight.
- Exhale and round your spine upward toward the ceiling — like a Halloween cat arching its back.
- Tuck your chin toward your chest. Tuck your tailbone under.
- Press through your hands to push the floor away, deepening the upper-back round.
- Hold for 2 to 3 breaths at the top of the round.
- Slowly return to a flat back. Repeat 8 to 12 times.
- Move slowly and feel each vertebra round individually.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Lower Back
Primary