Lower back, upper back, neck, hips, knees, shoulders and wrists
Cat-Cow: Classic
Gently moves your spine through flexion and extension, promoting fluid movement and reducing stiffness: one of the most versatile spinal mobility exercises in therapeutic yoga.
Ways to adjust it
- Small range
- Chair
- Thoracic focus
- Neutral head hold
- Blanket under knees
- Forearm support
- Blocks
- Fists
- Forearms
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Cat-Cow: Blocks Under Hands
- Cat-Cow: Seated Chair
- Cat-Cow: Seated Hands-Free
- Cat-Cow: Small Range
- Cat-Cow: Standing at Wall
- Cat-Cow: Thoracic Focus
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.