Exercise · Form & cues
Cat-Cow — form guide
Spine · Erectors · Abs. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
10–15 slow reps
Move with breath. Inhale into cow (extension), exhale into cat (flexion). One of the best back-pain reducers ever studied.
Cues
- Quadruped position
- Inhale: drop belly, look up (cow)
- Exhale: round spine, tuck chin (cat)
- Move slowly with breath
Common mistakes
- Rushing — no breath connection
Injury notes
Daily mobility for desk workers. Reduces lumbar/thoracic stiffness.
Progression
Add 5 reps weekly until 20 reps feels meditative.