Cat-cow
A flowing hands-and-knees movement that rounds and arches your back in time with your breath to warm up your spine.
BeginnerMatLow impactSuggested: 30 sec
How to do it
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Inhale as you let your belly drop, lift your chest and look slightly forward.
- Exhale as you round your back toward the ceiling and tuck your chin.
- Keep flowing between the two shapes, moving with your breath.
Form tips
- Move through your whole spine, from tailbone to head.
- Press the floor away as you round your back.
- Keep the arch gentle rather than squeezing your lower back.
Muscles worked
Lower backUpper backAbs