Seated Cat-Cow
- Beginner
- Yoga
- Mobility
- Home
Seated cat-cow moves your spine from an arched lift of the chest into a rounded tuck of the chin, sitting upright with your hands resting on your knees instead of on all fours. It trains the abs, lower back and upper back through that flow. Beginners flow through it for reps at home or in yoga and mobility work, as a cooldown, a warmup or a recovery flow.
- Muscles
- Abs, Lower back, Upper back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Sit tall with your hands on your knees.
- Inhale: arch your back and lift your chest.
- Exhale: round your spine, tucking your chin.
- Flow between the two shapes with your breath.
Form cues
- Let your gaze follow your chest and chin.
- Keep your hips grounded and still throughout.
- Press your hands gently into your knees for support.
Common mistakes
- Movement stays only in the shoulders. Let the movement travel through your whole spine.
- The breath and movement fall out of sync. Match each phase to one full inhale or exhale.
- Hands press down and lock the elbows straight. Keep a soft bend in your elbows throughout.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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