Mobility · Yoga
Cat-Cow Pose
Cat-Cow Pose is a gentle hands-and-knees movement that alternates rounding and arching your back. It practices spinal mobility and control through a comfortable range of motion.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on all fours with your hands under your shoulders, knees under your hips, and back in a neutral position.
- Round your spine toward the ceiling, with your tailbone tucked and head hanging naturally.
- Reverse into a gentle arch, with your chest facing forward and tailbone tipped upward.
- Return your back to the neutral starting position.
Form cues
- Exhale as you round.
- Inhale as you arch.
- Spread your fingers wide.
- Move slowly, without bouncing.
Common mistakes
- Collapsing into your lower backMake the arch smaller so the curve is shared through your back rather than concentrated at your waist.
- Throwing your head backLet your neck follow the curve of your spine rather than lifting your chin toward the ceiling.
- Rocking forward and backwardKeep your shoulders over your hands and hips over your knees as your spine moves.
Safety
Forcing the end positions can irritate your back or neck. Pressure through your hands and knees may also aggravate sensitive joints.
- Use padding under your knees if the floor feels uncomfortable.
- Begin with a small range of motion before gradually exploring a larger one.
- Stop if you feel sharp pain, tingling, or numbness.
If you have an existing spine condition or persistent wrist, knee, or neck pain, ask a physiotherapist or doctor about a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- No rest timer
Count one rounding-and-arching cycle as one rep.