Cat-Cow
Spinal segmental flexion and extension, breath coordination
Why it works
Cat-cow mobilises each segment of the spine individually. Most people move their spine as a single block, and this exercise trains it to articulate. The breath linkage also activates the diaphragm and calms the nervous system.
How to do it
- Start on all fours with hands under shoulders, knees under hips
- Inhale and drop your belly toward the floor, lifting your chest and tailbone
- Exhale and push the floor away, rounding your back toward the ceiling
- Move one vertebra at a time — don't rush between positions
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Cat-Cow?
The minimum effective dose for Cat-Cow is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Cat-Cow target?
It targets spinal segmental flexion and extension, breath coordination. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Cat-Cow worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Cat-Cow easier or harder?
To scale it down: Smaller range. Gentle. To make it harder: Pause at end-range. 3 seconds.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
