Cat-cow pose (with breathing)
Start on your hands and knees on a mat or carpet.
Place your wrists directly below your shoulders and your knees below your hips. Your back should be flat, and your neck should extend out straight from your spine. Your gaze should be toward the floor below.
If you have a neck problem or injury, keep your neck in the original position in line with your torso instead of moving it with your spine.
Slowly breathe out as you gently round your spine upward like a cat.
Keep your knees and shoulders in place, but allow your head to bow toward the floor. Try not to let your chin fall to your chest.
Slowly breathe in as you drop your back and belly toward the floor. At the same time, lift your chest and your "sit bones" toward the ceiling.
Your sit bones are the bones in your buttocks that you can feel when you sit on a hard chair. As you drop your back and lift your chest and sit bones, your belly will naturally move toward the floor. Your head comes up so that your gaze is straight in front of you (not looking upward).
Repeat these steps 10 to 20 times. Make sure to do the movements as you breathe in and out.
Current as of: July 18, 2023
Author: Healthwise Staff
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.