Cat-cow: how to do it
In short
A slow wave through your spine on your hands and knees. You round your back, then let it dip gently, with your breath. Works: lower back, upper back and breathing.
How to do it
- Get down onto a mat or folded towel on a non-slip floor, on your hands and knees. Hands under shoulders, knees under hips.
- Breathe in and let your belly soften toward the floor as your chest lifts a little. This is the cow.
- Breathe out and round your back toward the ceiling, letting your head hang softly. This is the cat.
- Move with your breath, 5 slow rounds, never bouncing.
As you go
- Keep the range small and smooth, about half of what you could do.
- Breathe in for the cow and out for the cat. Keep breathing.
- Let your neck follow your spine, long and soft.
What it works
- Works
- lower back, upper back and breathing
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Make the wave smaller, rest on your forearms, or try the seated cat-cow.
Harder
Slow down to a full breath for each half, up to 8 rounds.
Take care
- Wrists: if your wrists complain, make soft fists or rest on your forearms.
- Knees: put a folded towel under your knees if the floor is hard.
- Neck: keep your neck in line with your spine. Never pull on your head.
- Back: if your lower back aches, make the range smaller or stay with the rounding half.
Where it is in the plans
In our calisthenics plan: 7 of 28 days, first on day 4, Floor mobility.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 7 of 28 days: 4, 7, 11, 14, 18, 21 and 25 | Day 4, week 1: Floor mobility | 1 min 40 s |
| Calisthenics plan, round 2 | 5 of 28 days: 4, 7, 11, 21 and 25 | Day 4, week 1: Stand, then floor | 1 min 40 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 4 | 1 min 40 s | Hands and knees. Lift breathing in, round breathing out. |
| 2 | 11 | 1 min 40 s | Hands and knees. Lift breathing in, round breathing out. |
| 3 | 18 | 1 min 40 s | Hands and knees. Lift breathing in, round breathing out. |
| 4 | 25 | 1 min 40 s | Hands and knees. Lift breathing in, round breathing out. |
In the plan, this move plays as a looping video with a spoken cue.
Cat-cow: day 4 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan