Cat and cow stretch

Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.

ExercisesBeginner
Intensity: Gentle
Recommended repetitions: 5 breaths

This pose is part of the Yoga for Beginners workout. Check out the full sequence.

  1. Come onto your hands and knees, with your wrists under your shoulders and your knees under your hips. If you have sensitive knees, you may like to fold over your mat or place a blanket under your knees.
  2. Tuck your toes under your feet for extra stability.
  3. Engage your core by slightly pulling your belly button in toward your spine.
  4. Inhale and drop your belly down toward the ground, creating an arch in your back. Look forwards. This is ‘Cow’ pose.
  5. Exhale and round your spine in the opposite direction, drawing your belly button in toward your spine, tucking your chin into your chest. This is ‘Cat’ pose.
  6. Repeat this Cat/Cow movement for 5 breaths, moving with your inhale and exhale.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

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