How to do it:

  • Start on your hands and knees in a tabletop position with shoulders over wrists and hips over knees.

  • Cat: Exhale and round your spine toward the ceiling, tucking your chin to your chest and drawing your belly button in. Hold for 3-5 seconds.

  • Cow: Inhale and arch your back, lifting your chest and tailbone toward the ceiling while allowing your belly to drop slightly. Hold for 3-5 seconds.

  • Move slowly and smoothly between Cat and Cow for 8–12 repetitions.

Why it’s effective:

Cat-Cow mobilizes the entire spine, relieves tension in the back and neck, and gently engages the core. It promotes posture awareness and helps reduce stiffness from prolonged sitting.

Common benefits:

Improves spinal flexibility and mobility, engages core muscles gently, relieves tension in back, shoulders, and neck, supports better posture and body awareness and they are low-impact and suitable for all fitness levels.