Cat Cow Video Exercise Guide

Exercise Profile

Target Muscle

Back

Exercise Type

Mobility

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Shoulders, Core

Cat Cow Overview

The Cat Cow Stretch is a simple yoga movement frequently used to promote spinal health and increase mobility in the back and neck. This movement switches between two postures: Cow, with a curved spine, and Cat, with a rounded spine.

It is often recommended for people who spend a lot of time sitting, as it promotes spinal decompression and helps reverse the negative consequences of extended sitting, such as rounded shoulders and tight hip flexors. The simplicity and versatility of Cat Cow pose make it accessible to practitioners of all fitness levels.

As a result, Cat Cow exercise is often included in yoga and fitness routines to aid in relaxation, support gentle core engagement, and get the body ready for more strenuous exercises.

Target Muscle Group: Back

Cat Cow Instructions

Step 1: Look for a spacious flat area and get on all fours with your hands right below your shoulder and knees beneath your hips.

Step 2: Press your chest forward and raise your pelvis and head. Bend your lower back as you inhale.

Step 3: As you exhale deeply, bring your abdomen in, your head and pelvis down, rounding your spine outward.

Download now for free

Simplify your fitness journey with Trainest

Common Cat Cow Variations

Here are some common Cat-Cow pose variations that add flexibility and engagement to the traditional movement, offering unique benefits for different fitness and flexibility goals:

Forearm Cat-Cow

This is done on forearms to reduce wrist strain while improving spinal mobility. Start in tabletop with elbows under shoulders and flow through Cat and Cow to target the upper back and core.

Narrow Cat-Cow

In this variation, the knees are close together, intensifying the stretch in the lower back and hips. This stance improves pelvic mobility and spinal alignment, requiring more stability and control.

Disco Cow

This playful variation adds side-to-side movements while arching the spine in the Cow pose. Sway your hips. Then, move your body in little circles to strengthen your spine, contract your obliques, and relax your hips and lower back.

Low Cobra Cat-Cow

Cat-Cow and Low Cobra are combined in this version to stretch the chest and upper spine. As you inhale, raise your chest while lying on your stomach and lower it while rounding your spine on the exhale. This improves thoracic spine flexibility and opens the chest.

Cat Cow Tips

Coordinate each movement with your inhale and exhale—Exhale when you curve your back (Cat) and inhale as you arch it (Cow).
Focus on controlled, fluid movements to maximize the stretch and engagement of your muscles.
To stabilize your spine and prevent overextending, keep your core active during the whole exercise.

Cat Cow Common Mistakes

Forcing the stretch: Pushing your spine too far into either position can cause discomfort or injury.
Moving too quickly: Rushing through the movement can reduce its effectiveness.
Collapsing the chest: Collapsing the ribs or pushing the shoulders forward in Cow pose can cause discomfort in the lower back and hinder proper spinal alignment.

Frequently Asked Questions

How often should I do Cat-Cow?
Cat-Cow can be done daily, especially as part of a warm-up or cool-down routine. It’s also beneficial to practice when you feel tension in the back or neck or are experiencing stiffness from sitting for long periods.

Can Cat-Cow help with lower back pain?
Yes, Cat-Cow can help alleviate lower back pain by gently stretching and strengthening the muscles around the spine, improving flexibility and posture.

Can Cat-Cow yoga improve posture?
Yes, by increasing spinal mobility and awareness, Cat-Cow can help improve posture. It strengthens the core and helps counteract the effects of sitting or slouching.

Post your post-workout selfies in IG and tag @trainestapp, #trainest, or DM them to us to get a shoutout on Trainest Stories!