Movement · Back Care Series
Cat-Cow (Spinal Articulation)
Warm-Up · Move 2 of 15
Starting position
Come to hands and knees, wrists under shoulders, knees under hips, spine long and neutral.
How to do it
Inhale to soften the belly, lift the chest and tailbone into a gentle arch (Cow). Exhale to round the spine, drawing the navel up and the chin toward the chest (Cat). Flow slowly with the breath, 6–8 times.
Keep in mind
Move one vertebra at a time — ripple through the spine. · Let the breath lead the movement, never force the range.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →