Cat-Cow

MobilityBWMat

Classic quadruped flow alternating spinal flexion (cat) and extension (cow), used to warm up the entire spine and sync breath with movement.

Demo: Yoga With Adriene

Sets

1

Reps

8-10 breath cycles

Rest

0s

Contraindications

None significant — very low-risk, gentle movement.

Setup

On hands and knees, wrists under shoulders, knees under hips.

Execution

  1. 1Inhale, drop the belly, lift the tailbone and chest for cow (extension)
  2. 2Exhale, round the spine, tuck the chin and tailbone for cat (flexion)
  3. 3Move slowly, leading with the breath
  4. 4Repeat for 8-10 full breath cycles

Key cues

  • Let the breath drive the movement
  • Move segmentally — spine like a wave, not one rigid piece
  • Spread the fingers wide for a stable base
  • Keep the motion smooth, not jerky

Common faults

  • Moving too fast, losing the breath-movement connection
  • Only moving the neck instead of the whole spine
  • Locking the elbows out or letting them cave
  • Shallow, restricted range instead of full flexion/extension

Tweaks

  • Add lateral hip sways for a multi-planar variant
  • Add a thread-the-needle reach at the top of cat
  • Perform seated on a chair for accessibility

Progressions

Thoracic CARs

Muscles

Primary: Erector Spinae, Abdominals

Secondary: Lats, Glutes

Notes

Universal warmup staple — appropriate for nearly every population including rehab settings.

Sources

Attribution: Traditional yoga flow (Marjaryasana-Bitilasana)