Cat & Cow Pose

This yoga pose is a great way to stretch your back and open your chest, shoulders, and hips and takes only 60 SECONDS.

Workout & fitness instruction with CEO and founder Ann Barnes.

The Cat & Cow Pose is a beginner-friendly yoga sequence that gently stretches the back while opening the chest, shoulders, and hips. It’s a simple, flowing movement that improves spinal flexibility, relieves tension, and warms up the body.

Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Keep your neck in a neutral position and your core engaged.

Inhale deeply as you arch your back, lifting your chest and tailbone toward the ceiling—this is Cow Pose. Open your chest and draw your shoulders back slightly. Exhale as you round your spine toward the ceiling, tucking your chin and tailbone under—this is Cat Pose.

Flow slowly between these two positions, coordinating your breath with each movement. Repeat for 8–10 cycles, focusing on gentle motion and deep breathing. Cat & Cow Pose stretches the back, opens the chest and hips, and enhances overall mobility.