Cat & Cow Sequence
This upper-body stretch targets your spine, core and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Cat & Cow Sequence
Begin in a tabletop position on all fours with your knees directly under your hips and your wrists, elbows, and shoulders in line and perpendicular to the floor. Your spine should start in a neutral position. For the Cow Pose (Bitilasana), inhale as you arch your spine, allowing your belly to drop towards the floor. Simultaneously, lift your tailbone and gaze upward, taking care not to strain the neck. Transitioning to the Cat Pose (Marjaryasana), exhale and round your spine towards the ceiling. Tuck your chin towards your chest and draw your navel inward. Press down through your hands and knees, feeling a stretch along the mid-back. Flow between the Cow Pose during inhalation and the Cat Pose during exhalation, moving at your own pace, and letting your breath guide each movement.
Common mistakes
Rushing through the sequence can result in less controlled movements. The transitions should be fluid yet deliberate. Ensure you avoid overextending the neck during both poses, and always keep the core somewhat engaged, even when allowing the belly to drop in Cow Pose.
Breathing
Breathing is integral to this sequence. Inhale deeply as you transition into Cow Pose, and exhale fully as you move into Cat Pose. The synchronization of breath and movement helps in achieving a meditative flow.
Muscles worked
Primary Focus Area
Spine, Core, Serratus Anterior
