Cat-cow
Mobilityeasytimedno equipment
On hands and knees, the spine alternates between cow (inhale: pelvis tips forward, belly drops, chest and gaze lift) and cat (exhale: pelvis tucks, back rounds up toward the ceiling, head and chin drop); hands and knees stay fixed and arms straight.
How to do it
- All fours: wrists under shoulders, knees under hips, tops of feet on the floor, spine neutral, gaze at the floor just ahead of the hands.
- Cow (inhale): tip the pelvis forward (tailbone up), let the belly sink toward the floor, lift the chest and look forward/up.
- Cat (exhale): tuck the tailbone under, push the floor away and round the whole back up to the ceiling, let the head hang with the chin toward the chest.
- Alternate slowly with the breath; movement starts at the pelvis, arms stay straight, hands and knees do not move.
Muscles worked
trapezi, lombari, addominali