The Cat-Cow Stretch is a gentle yoga movement that improves flexibility of the spine and relieves back and neck tension. It’s especially useful if someone sits for long periods or has mild back stiffness.
How to Do Cat-Cow Stretch
1. Start Position (Tabletop)
Come onto your hands and knees
Wrists under shoulders, knees under hips
Keep your spine neutral
2. Cow Pose (Inhale)
Drop your belly toward the floor
Lift your chest and chin upward
Gaze slightly up
Feel a gentle stretch in your abdomen and spine
3. Cat Pose (Exhale)
Round your back upward (like a cat)
Tuck your chin toward your chest
Pull your belly inward
Feel a stretch along your back
4. Repeat
Flow slowly between Cow (inhale) and Cat (exhale)
Continue for 8–10 breaths
âś… Benefits
Improves spinal flexibility
Reduces back pain and stiffness
Enhances posture
Promotes relaxation and breathing control
⚠️ Tips
Move slowly with your breath
Avoid forcing the stretch
Keep movements smooth and controlled