Cat-cow is a super spinal mobility move. It moves between a backstretch and a back extension exercise promoting flexibility in your spine. If you are suffering from sciatica this can be a nice stretch to try, also if you find yourself feeling stiff in the mornings try this stretch once you have flicked the kettle!
Begin on your hands and knees. Your hands are directly under your shoulders, and your knees are directly under your hips. Your toes can be curled under if that is comfortable.
Engage your core abdominal muscles to support your spine so that your spine is in it’s neutral alignment. Think about pulling your belly button towards your spine.
Inhale. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head move to between your arms and tailbone drop down toward the floor.
Take the stretch further by imagining that you are bringing your head and tailbone together as if you were going to make a big circle of your body. Inhale and hold.
From cat pose, use the next exhale to reverse the curve of the spine. Your tailbone moves up, and your chest moves forward and up. Your neck moves as a long extension of your spine. Don’t let your head fall back. Inhale and hold.
Support this move with your abdominals. This is a lengthening exercise for the spine.
Repeat the exercise, going from cat to cow and back, slowly, with the breath. Repeat 4 to 6 times.
