Cat-Cow
Marjaryasana-BitilasanaThe paired spinal flexion and extension flowed with the breath, mobilising the whole spine segment by segment. The standard warm-up that links breath to movement.
- 01Start on hands and knees, wrists under shoulders and knees under hips.
- 02Inhale into Cow — drop the belly, lift the chest and tailbone, and gaze slightly up.
- 03Exhale into Cat — round the spine, tuck the tailbone, and draw the navel up.
- 04Let the movement travel one vertebra at a time, head moving last.
- 05Flow between the two shapes with the rhythm of the breath.
- 01Move the spine with the breath, not ahead of it.
- 02Lead Cow with the chest, Cat with the navel.
- 03Keep the arms strong and the wrists loaded evenly.
- 01Cranking the neck at the ends of each shape — let it move as an extension of the spine.
- 02Bending only at the lower back — spread the movement through the whole spine.
- 03Rushing so the breath and movement fall out of sync — slow the flow to match the breath.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.