Cat-Cow
On all fours, round the back and tuck the chin, then reverse into a slow arch with the chest open; the spine moves through its whole range.
How to do it
Setup
On all fours, hands under the shoulders and knees under the hips, back flat and eyes down.
Steps
- Round the back toward the ceiling and tuck the chin, drawing the navel up.
- Reverse slowly: chest forward, tailbone up, shoulders away from the ears.
- Travel between the two ends without stopping, at the pace of your breath.
Common mistakes
Swinging fast: the range is the exercise, not the speed. Arching from the lower back alone; let the upper back move too. Elbows locked hard: keep them soft.
Breathing
Exhale as you round, inhale as you arch.
