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Cat-Cow Stretch

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Cat-Cow Stretch — clay illustration

Slow, wave-like motion between two spine shapes that lubricates the whole back and teaches it that movement is safe. A staple for morning stiffness and desk-bound days.

How to do it

  1. Start on hands and knees with wrists under shoulders and knees under hips.
  2. Inhale: drop your belly toward the floor, lift your chest and tailbone (Cow).Cat-Cow Stretch step 2
  3. Exhale: round your spine toward the ceiling, tuck your chin and pelvis (Cat).Cat-Cow Stretch step 3
  4. Flow slowly between positions for 10 full breath cycles.

Common mistakes

  • Rushing — each direction deserves a full breath.
  • Moving only the neck while the mid-back stays frozen.
  • Forcing depth instead of letting range grow.

Take care

  • Keep the range small and comfortable during a flare — the motion matters, not the depth.
  • Wrists sore? Shift your shoulders slightly behind your wrists and keep the weight easy on your hands.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free
🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Cat-Cow Stretch fits in your week — unlocked with your personal plan.

Related moves

Child's Pose — clay illustrationChild's PoseDecompress your lumbar spine with gravity doing all the work.Seated Spinal Twist — clay illustrationSeated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.
Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.