Cat-Cow

How to perform

1. 1On all fours, alternate arching your back up and dipping it down.
2. 2Move with your breath: inhale as you dip, exhale as you round.

Technique in detail

Start on hands and knees with your wrists under your shoulders and knees under your hips. Breathing in, drop your belly, lift your chest and tailbone, and let the spine curve into a gentle arch. Breathing out, reverse it — round the back toward the ceiling, tuck the tailbone and let the head drop. Move slowly, letting the movement travel through the whole spine one segment at a time rather than hinging at one point. This is a mobility drill, not a stretch to be forced, and it makes an excellent first movement of the day.

Common mistakes

• Rushing so the movement happens only in the mid-back. Slow it down and try to feel the neck and tailbone move first, then everything in between.
• Pushing into the end range hard. Both directions should feel comfortable throughout; this is lubrication, not a flexibility contest.
• Holding the breath or breathing out of sync. Inhale as you arch, exhale as you round — the breath is what sets the pace.

Equipment

• No equipment