Cat Cow Stretch Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rectus Abdominis, Obliques
- Intensity
- low
- Category
- mobility
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Cat-Cow Pose, Marjaryasana-Bitilasana
How to: Cat Cow Stretch
- Begin on all fours, with your wrists aligned under your shoulders and your knees aligned under your hips.
- Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
- Continue to alternate between these two positions for several breaths.
Common Mistakes
- Forgetting to breathe during the stretch.
- Overarching the lower back instead of maintaining a neutral spine.
- Moving too quickly between positions.
Modifications
- Perform on a yoga mat for cushioned support.
- If kneeling is uncomfortable, perform the stretch while sitting on a chair.
Tips
- Focus on your breathing while transitioning between the cat and cow positions.
- Keep your spine in a neutral position and avoid overextending your back.
Tags
back
stretching
mobility
beginner
yoga
core