Cat Cow Pose
Improves spinal flexibility and warms up the back
Mobility & StretchingBeginnerMobilityFlexion
At a glance
| Muscles worked | Primary: Spine mobility |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Flexion |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~15 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on all fours
- Step 2: Inhale and arch your back (Cow)
- Step 3: Exhale and round your spine (Cat)
- Step 4: Move slowly with breath
- Step 5: Repeat
Coaching tips
Benefits
Improves spinal flexibility and warms up the back
Common mistakes
Rushing the movement
Make it harder
Add more controlled breathing
Make it easier
Smaller range of motion
Breathing
Inhale on cow, exhale on cat
Build a workout with this exercise
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Beginner · 3 sets × 20-30sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.