Mobility & stretching
Cat–cow
Rounding and arching your back on all fours — a gentle way to move your whole spine.
Beginner Low impact
How to do it
- Start on all fours, hands under shoulders and knees under hips.
- Breathe out and round your back towards the ceiling, tucking your chin and tailbone (cat).
- Breathe in and gently let your tummy lower as you lift your chest and tailbone (cow).
- Move slowly between the two, following your breath.
Form tips
- Move one segment of your spine at a time.
- Keep your arms straight but not locked.
Common mistakes
- Forcing the arch.
- Rushing.
Easier and harder
Make it easier
Do it sitting on a chair with hands on your knees.
Make it harder
Add a gentle side-to-side tail wag between rounds.
