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Cat-Cow Spine Flow

A gentle flow that mobilizes the spine.

Category: mob

Level: beginner

How to do it

1. Hands under shoulders, knees under hips.
2. Inhale: dip the belly and lift the head (cow). Exhale: round the back and tuck the chin (cat).
3. Move slowly with your breath. 5 controlled reps.

Muscles worked

Spine, shoulders, abs

Easier version

Move through a smaller range.

Harder version

Hold each end position for 3 breaths.

Common mistake

Rushing instead of moving with the breath.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.