✦ Core · Yoga

Cat-cow

back, core · Level Beginner · No equipment, Mat

CoreYogaBeginner

3 × 10 ciclos  ·  Equipment: No equipment, Mat

Muscle groups: Back · Core & abs

How to do cat-cow

  1. Start on all fours with wrists under shoulders and knees under hips.
  2. Inhale and drop your belly toward the floor arching your back, gaze forward.
  3. Without pausing, exhale and round your back tucking your tailbone and chin to chest.
  4. Move through every vertebra gently in each direction.
  5. Coordinate each pose with one full breath.
  6. Repeat the cycles slowly without forcing the range.

Mistakes to avoid

  • Do not force the range or chase exaggerated arches; move within your comfortable range.
  • Avoid jerky movement; every vertebra should flow.
  • Keep your shoulders and elbows relaxed and wrists aligned under your shoulders.
  • If your wrists bother you, rest on your forearms on the mat.

Progression

  • Master the slow rhythm linking each pose with your breath.
  • Increase the number of cycles from 10 to 12-15 over the weeks.
  • To progress, lengthen the time of each inhale and exhale.
  • It is mobility work: evolve in flow and controlled range.

Related exercises