Movement · Gentle Movement
Cat & Cow
The Work · Move 4 of 8 · 8–10 rounds
Why this one
A slow spinal wave brings gentle movement back to the whole back without asking anything of you.
How to do it
On your hands and knees, breathe in as you soften your belly and lift your chest, then breathe out as you round your back toward the ceiling. Flow slowly, following your breath.
Keep in mind
Let the breath lead the movement, not the other way around.
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? →