Cat–Cow

A gentle spinal movement practice that explores flexion, extension, breath rhythm and awareness through hands and knees.

“Move with curiosity. Let the spine round and arch. Follow the breath.”

Cat–Cow is a simple way to explore the movement of the spine. From a supported hands-and-knees position, the body moves between rounding and arching. The practice can reveal how the breath, pelvis, ribs, shoulders and head relate to one another in motion.

The purpose is not to make the largest shape. The purpose is to notice how movement travels through the body. Let the rhythm stay easy enough that the breath remains present.

1. 1Come onto hands and knees.
2. 2Place the hands under or slightly forward of the shoulders.
3. 3Set the knees under the hips.
4. 4Spread the fingers and let the ground support you.
5. 5As you breathe in, allow the pelvis to tilt and the chest to broaden.
6. 6Let the spine gently arch into Cow.
7. 7As you breathe out, allow the pelvis to curl and the back to round.
8. 8Let the head follow the movement of the spine into Cat.
9. 9Continue slowly for several breaths.

Instead of searching for the “correct” position, notice:

• •Can the hands receive weight without gripping?
• •Does the movement begin from the pelvis, the ribs or the head?
• •Can the neck follow the spine rather than lead?
• •Is the breath shaping the movement, or is the movement chasing the breath?

Let the breath offer a natural rhythm. Many people explore Cow on the inhale and Cat on the exhale. If that feels awkward, allow the breath and movement to find a pace that feels less forced.

Observe where the student initiates movement. Some bodies move easily through the neck or lower back while the ribs or pelvis stay quieter. This can offer useful information before stronger spinal or weight-bearing postures.

Reflect after practising:

• •Where did the movement feel most available?
• •Which part of the spine felt quiet or less involved?
• •What changed when you moved more slowly?

Rather than mistakes, you may notice:

• •Leading with the head
• •Collapsing into the shoulders
• •Locking the elbows
• •Moving quickly without sensing the spine
• •Holding the breath

• •Place a blanket under the knees
• •Use fists or blocks under the hands
• •Move with a smaller range
• •Practise seated if hands-and-knees is not comfortable

• ✓Movement feels steady and unforced.
• ✓Breathing remains comfortable.
• ✓The spine has explored both rounding and arching.
• ✓The hands, knees and shoulders feel supported.