Cat–Cow

The value here comes from segmental movement, each vertebra articulating in sequence, rather than the spine moving as one rigid block between two end positions. A fast Cat-Cow tends to lose that segmental quality entirely, turning a really mobilizing movement into a superficial rocking motion.

To move the spine slowly and segmentally between flexion and extension, linked to the breath, truly mobilizing each vertebra rather than just the overall shape.

1. 1Come to hands and knees, wrists under shoulders, knees under hips.
2. 2On an inhale, drop the belly, lift the chest and tailbone, letting the spine extend into Cow.
3. 3On an exhale, round the spine, tucking the chin and tailbone, moving into Cat.
4. 4Move slowly enough to feel each vertebra articulate in sequence, rather than moving the spine as one block.
5. 5Continue for several rounds, breath driving the pace.

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

• •Wrists stacked under shoulders, knees under hips throughout.
• •Movement stays segmental and slow, not a fast rock between two end positions.
• •Neck follows the spine's movement, neither leading nor lagging behind.

The breath drives the pace here entirely. Inhale for Cow, exhale for Cat, with the movement matching the breath's actual length rather than rushing ahead of it.

The speed of the movement is the first thing to check, and specifically whether the spine is articulating segment by segment or moving as one rigid unit between two shapes. The latter looks similar from a distance but offers considerably less mobilization.

Reflect after practising:

• •Slow this down more than feels natural at first. The segmental movement, not the overall shape, is where the value is.
• •Notice which parts of your spine move easily and which feel stuck. That awareness is useful information for the rest of your practice.

Rather than mistakes, you may notice:

• •Practice with exaggerated slowness initially, spending a full breath cycle on just the upper back or just the low back, to build a felt sense of segmental movement before returning to the full-spine version.

• •A smaller range of motion throughout for anyone with wrist or knee sensitivity, or practiced seated in a chair for those who can't comfortably access hands and knees.

• ✓Return to a neutral hands-and-knees position, or transition into Child's Pose or the next part of practice.