Cat Pose
Execution Guide
- Start on all fours with hands under shoulders and knees under hips.
- Exhale and round your spine toward the ceiling.
- Tuck your chin to your chest and draw your belly button toward your spine.
- Hold for a breath.
- Alternate with Cow Pose (arching the back) for spinal mobilization.
Range of Motion
Neutral spine to fully rounded spine.
Common Mistakes to Avoid
- ×Moving too quickly without controlled breathing
- ×Not fully rounding the mid-back
- ×Placing hands too far forward or back
Prescription
3Sets
10-15Reps
Rest intervalNone
Goal
Mobilize the spine and release tension in the back and neck
Difficulty
Beginner
Burn (10m)
10-15
Equipment
Exercise Mat
Anatomy
Primary
Erector SpinaeRectus Abdominis
Secondary
Neck MusclesShoulders