Cat-Cow Mobilisation

About this Practice

Spinal mobilisation in table-top position. Cat-Cow alternates between flexion and extension of the entire spine, lubricating the vertebral discs, releasing spinal tension, and establishing the breath-movement connection.

How to Practise

1. 1

   Come to table-top: hands under shoulders, knees under hips.

2. 2

   COW: On an inhale, drop the belly, lift the head and tailbone — spine arches downward.

3. 3

   CAT: On an exhale, round the spine toward the ceiling, drop the head and tailbone.

4. 4

   Move slowly and fluidly between the two, coordinating with breath. 10–15 cycles.

Benefits

• ✓Lubricates vertebral discs
• ✓Releases spinal tension
• ✓Warms the core
• ✓Establishes breath-movement connection
• ✓Reduces back and neck pain

Health Goals Addressed