Cat Cow Stretch

Cat Cow Stretch


The Cat Cow Stretch is a yoga pose that involves moving between a rounded spine position (cat) and an arched spine position (cow). It is often used as a warm-up or to improve spinal mobility and flexibility.

Muscle Group

Equipment Required

Cat Cow Stretch Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Inhale and arch your back, lifting your head and tailbone towards the ceiling. This is the “cat” position.
  3. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. This is the “cow” position.
  4. Repeat the cat and cow positions for several breaths, moving smoothly and slowly between the two positions.
  5. Focus on the movement of your spine and the stretch in your back.
  6. Finish by returning to a neutral spine position.

Cat Cow Stretch Form & Visual

Cat Cow Stretch

Cat Cow Stretch Benefits

  • Improves spinal flexibility and mobility
  • Stretches the back, hips, and abdomen
  • Relieves tension and stress in the spine and neck
  • Increases circulation to the spinal discs and nerves
  • Helps improve posture and alignment
  • Can be done as a gentle warm-up or cool-down exercise

Cat Cow Stretch Muscles Worked

  • Abdominal muscles
  • Back muscles
  • Neck muscles
  • Chest muscles

Cat Cow Stretch Variations & Alternatives

  • Cat Cow Stretch with arm reach
  • Cat Cow Stretch with leg extension
  • Cat Cow Stretch with spinal twist
  • Cat Cow Stretch with hip circles
  • Cat Cow Stretch with neck stretch