Cat-Cow is a pair of movements on hands and knees, rounding and arching the spine with your breath. It is one of the most common warm-ups in Erin's classes because it gets the whole spine moving gently.
How to do Cat-Cow
- Start in tabletop with your shoulders over your wrists and hips over your knees.
- As you breathe in, drop your belly and lift your tailbone and the crown of your head.
- As you breathe out, round your spine and take your gaze toward your belly.
- Lift and separate your shoulder blades as you round.
- Keep moving back and forth with your breath.
Common mistakes
- Cranking the head back in the cow position.
- Rushing through it without linking it to the breath.
Make it easier
- Pad your knees with a blanket, or do the same movement seated in a chair.
Erin's full guide: Yoga for Lower Back Pain: What to Do and What to Skip
Practice Cat-Cow in a free class
103 of Erin's classes include Cat-Cow. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
60 Minute Deep Stretch Yoga Class
30 Minute Power Yoga Class
Yoga for Strength & Tone Class
Full Body Deep Stretch Basics 60 min Yoga Class
Slow Flow Deep Stretch Yoga - 30 Minutes
Lower Back & Hip Stretch & Strengthen Yoga Class
Post Workout Yoga Class for Tired, Sore Muscles
Deep Stretch Yoga Class: Hamstrings & Hips
Yoga for Runners (and Everyone Else!)
Constant Flow Yoga Class - 30 Minutes
Strength & Stretch for Hips & Butt Yoga ClassMove within what feels right for your body, and check with your doctor if you have an injury.
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