Cat Cow

Suggested Duration: 5-10 transitions, 3 second hold for each

Cat pose

Cat pose

Cow pose

Cow pose


People often sit for hours on end at work or school, or have a poor posture while standing. This leads to a lot of rounding of the back and possibly a pelvic tilt. To keep your back posture healthy, it’s important to get spinal extension from time to time (usually done in the form of stretching). One great way to do this is with Cat Cow.

Cat Cow is a two-in-one move: Cat being spinal flexion (i.e., a rounded back), and Cow being spinal extension (i.e., an arched back).

The transition between the two is a great stretch for your spine and helps prepare you for for your workout.



To perform Cat Cow, start on your hands and knees. Your wrists should be directly beneath your shoulders, and your knees in line with your hips.

First, inhale and look up. Arch your back while pushing your pelvis back and up. This arched position is called Cow.

To perform the Cat, exhale and look down. Tuck in your pelvis while rounding your back.