- Improves spinal mobility.
- Stretches the abs and hip flexors.
- Improves posture.
- Can help to alleviate upper back pain.
Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees—toes point straight back. Look down at the mat in front of you.
Inhale, arch your spine, drop your belly, lift your chest and look up. Exhale, draw your shoulders back.
Try to focus the stretch on the area of your spine that is the most stuck.
Hold the pose for 3-5 breaths.
DYNAMIC VARIATION: Lateral Cat-Cow
- In this variation of Cat-Cow you alternate between looking over your left and right shoulders, to improve lateral spinal mobility. Repeat this sequence 3-4 times.
- Avoid Cow pose if you have a back, knee or wrist injury.