Cat-cow
Also called Cat camel
Cat-cow is a gentle spine movement on all fours. You round your back with your chin to your chest, then lower your belly and lift your head, moving with your breath. It works your lower back and abs, with a little help from your upper back and shoulders. It is a good warm-up for the spine and a calm way to start a session. Move slowly and use the whole spine, not only your neck. Keep your arms straight and your hands under your shoulders.
Add it to a workout in the app
Nothing opens? Tap “···” at the top and choose “Open in browser”.
How to do it
- Kneel on all fours with your hands under your shoulders and your knees under your hips.
- Breathe out and round your back, chin to chest.
- Breathe in, lower your belly and lift your head.
- Keep moving slowly between the two shapes with your breath.
Form tips
- On all fours, hands under shoulders, knees under hips.
- Round your back, chin to chest, then lower your belly.
- Move slowly with your breath and keep your arms straight.
Common mistake
- Moving only your neck instead of the whole spine.