How to do it
Soften your grip on your knees and let your arms stay relaxed.
- 1
Sit on the floor with your legs crossed and hands on your knees.
- 2
Inhale as you arch your back, tilting your pelvis forward and looking up (Cow Pose).
- 3
Exhale as you round your spine, tucking your chin to your chest and tilting your pelvis backward (Cat Pose).
- 4
Continue to alternate between Cow and Cat poses with each breath.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on articulating each vertebra during the movement to maximize the stretch in your spine and engage your core muscles for stability.
Common mistakes
- ✕Jerking into the end range of each pose
- ✕Collapsing the ribcage during the cow arch
- ✕Letting the pelvis rock sideways off center