Movement · Morning Mobility
Cat & Cow
The Work · Move 3 of 9 · 8–10 rounds
Why this one
This is the gentlest way to wake the spine. Flowing between the two shapes brings blood and fluid back to every vertebra and the discs between them, which naturally compress overnight.
How to do it
On your hands and knees, inhale as you drop your belly, lift your chest, and look softly forward (Cow). Exhale as you round your back toward the ceiling and look to your knees (Cat). Alternate fluidly.
Keep in mind
Move with your breath, one vertebra at a time.
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? →