Cat Cow Stretch
Description
The cat-cow stretch is a flowing yoga warm-up that alternates between spinal flexion (cat) and spinal extension (cow) on hands and knees. It mobilizes the entire spine, warms up the core, and is one of the simplest and most universally beneficial mobility drills. It appears in nearly every yoga warm-up.
Equipment Required
Cat Cow Stretch Instructions
- Start in tabletop position on hands and knees. Hands directly under shoulders, knees under hips.
- Inhale into Cow Pose: drop your belly toward the floor, lift your chest and chin upward, and let your tailbone rise.
- Feel the gentle backbend through your spine.
- Exhale into Cat Pose: round your spine upward like a Halloween cat, tuck your chin to your chest, and tuck your tailbone under.
- Press through your hands to fully round the upper back.
- Continue alternating slowly with your breath: inhale to cow, exhale to cat.
- Move through the entire spine — neck, mid-back, lower back, and tailbone all participate.
- Perform 8 to 12 cycles as a warm-up or anytime your back feels stiff.
Cat Cow Stretch Form & Visual
Cat Cow Stretch Benefits
- Mobilizes the entire spine through flexion and extension
- Warms up the core and back
- Relieves tension from prolonged sitting
- One of the simplest and most universally beneficial mobility drills
- No equipment needed
- Calming and rhythmic
Cat Cow Stretch Muscles Worked
- Erector spinae (cow phase)
- Rectus abdominis (cat phase)
- Trapezius and rhomboids
- Deep spinal stabilizers
- Hip flexors (gentle stretch)
Cat Cow Stretch Variations & Alternatives
- Tiger Curl Pose (with limb extension)
- Standing Cat-Cow (hands on thighs)
- Seated Cat-Cow
- Cobra Pose (deeper extension)
- Threading the Needle (rotation added)
