- Mobilises the spine.
- Loosens up the hips and shoulders.
- Stretches the abs, back, shoulders and neck.
- Improves posture.
- Can help to alleviate lower back, neck and shoulder pain.
- Relieves stress and tension.
- Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees—fingers point forward.
- Look down at the mat in front of you so that your head, neck and spine are in a neutral position.
- Inhale, arch your spine, drop your belly, lift your chest and look up.
- Exhale, round your back, drop your head, tuck your chin to your chest and draw your abs in.
- Repeat 4-8 times, inhaling into Cow, and exhaling into Cat.
MODIFICATION: Seated Cat-Cow
You can practice Seated Cat-Cow on the floor or on a chair—at work, while you’re travelling or in bed first thing in the morning.
- Sit cross-legged in the middle of your mat. Rest your hands on your knees and sit up tall.
- Inhale, lift your chest, arch your spine and look up. Exhale, round your back, drop your head and draw your abs in.
- Repeat 4-8 times–inhaling as you open up your chest, and exhaling as you round your back and draw your abs in.
VARIATION: Lateral Cat-Cow
In this variation of Cat-Cow you alternate between looking over your left and right shoulders to improve lateral spinal mobility.
- On all fours, take a deep breath in. Exhale, bend to the left. Inhale, come back to centre. Exhale, bend to the right. Inhale, come back to centre. Repeat this sequence 4-8 times.
- Avoid this pose if you have a back, knee or wrist injury.