How to do a cat-cow stretch

Cat-cow is a gentle spine exercise on your hands and knees: you round your back up like a cat, then let it sink like a cow. It moves your whole spine and is a calm way to ease your back and core after a workout.

Cool-down
No equipment
8 reps

cat cow, cat-camel stretch, cat and cow pose

How to do it

Come onto your hands and knees on a mat.
Put your hands under your shoulders and your knees under your hips, back flat.
Breathe out, tuck your chin and tailbone, and push the floor away to round your back up.
Breathe in, lift your chest and tailbone, and let your stomach sink toward the floor.
Move slowly between the two shapes, one full round per breath.

Form cues

Hands under shoulders, knees under hips
Round your back, then let it sink
Move with your breath
Keep your arms straight

Muscles worked

Main: lower back, core

Also: upper back, obliques

Common mistakes

You move only your neck. Fix: Start the move from your tailbone and let it roll up your spine.
You rush through the reps. Fix: Match each shape to a slow breath.
Your arms bend and your shoulders sink. Fix: Keep your arms straight and push the floor away.
You force the sinking part too far. Fix: Let your back sink only to a comfortable range.

Make it easier: Seated cat-cow

Sit on a chair with your hands on your knees and do the same round and arch.

Make it harder: Cat-cow with a hold

Pause for 2 to 3 seconds in each shape and breathe into it.

In a workout

Do 8 slow rounds, one round per breath, as part of your cool-down or warm-up.

Safety: Take care if you have wrist or back pain; put your fists down or use a cushion under your knees, and stop if your back hurts.

Questions

What is cat-cow good for?

It gently moves your spine through rounding and arching. Many people use it to ease a stiff back after sitting or training.

Do you breathe in on cat or cow?

Breathe in as your back sinks (cow) and breathe out as you round it (cat).

How many cat-cows should I do?

About 8 slow rounds is enough to ease your back.